I sauteed the chicken breasts in olive oil until completely cooked rather than putting them in the oven to finish to avoid overheating the house with these 100+ degree temps. The flavor of the chicken is outstanding. I didn't have onions so I used onion powder instead and it turned out great. Served over a bed of brown rice. Check out my blog at: http://imapretendchef.blogspot.com/2011/08/chicken-with-onions.html
Chicken With Onions
You may remember this robust recipe from the Kwanzaa menu featured in our November/ December 1994 issue. During the Kwanzaa festival, African-Americans reflect on their ancestry, family, and community. The ingredients in this recipe are true to the African-American food experience and are low in fat, salt, cholesterol, and calories.
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- Calories: 303
- Calories from fat: 10%
- Fat: 3.5g
- Saturated fat: 0.6g
- Monounsaturated fat: 0.0g
- Polyunsaturated fat: 0.0g
- Protein: 29.8g
- Carbohydrate: 36.9g
- Fiber: 2.7g
- Cholesterol: 66mg
- Iron: 2mg
- Sodium: 371mg
- Calcium: 53mg
- 1 teaspoon salt
- 1 teaspoon dried crushed red pepper
- 1/8 teaspoon black pepper
- 1/2 cup fresh lime juice
- 8 cups thinly sliced onion (about 4 large)
- 5 cloves garlic, minced
- 8 (4-ounce) skinned, boned chicken breast halves
- Vegetable cooking spray
- 1 tablespoon olive oil, divided
- 4 cups cooked long-grain rice (cooked without salt or fat)
- Combine first 6 ingredients in a large heavy-duty, zip-top plastic bag; add chicken. Seal bag, and shake until chicken is well coated. Marinate in refrigerator 2 hours, turning bag occasionally. Remove chicken and onion from marinade, discarding marinade. Set aside.
- Coat an ovenproof Dutch oven with cooking spray; add 1 1/2 teaspoons oil, and place over medium-high heat until hot. Add 4 chicken breast halves to Dutch oven; cook 2 minutes on each side or until browned. Remove chicken from Dutch oven; set aside, and keep warm. Repeat procedure with remaining 1 1/2 teaspoons oil and 4 chicken breast halves.
- Remove Dutch oven from heat; add marinated onion slices. Return chicken breasts to Dutch oven, nestling them into onion slices. Bake, uncovered, at 450° for 20 minutes. Remove chicken from Dutch oven; stir onion slices, scraping bottom of Dutch oven to loosen browned bits. Return chicken to Dutch oven; reduce oven temperature to 375°, and bake 15 additional minutes.
- Spoon rice evenly onto individual serving plates, and top evenly with chicken and onion mixture.
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