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Tips and Tidbits
Yield: 4 serving
207 calories
9 g carbohydrates
7 g fat
69 g cholesterol
156 mg sodium
26 g protein
1 g fiber
7 g sugars
Diabetic food exchange:
3 very lean meat, 1 vegetable, 1 fat |
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Chicken
with Sautéed Onions
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1 tablespoon
olive oil
2 large sweet onions thinly sliced and separated into
rings
2 teaspoons sugar |
4 skinless,
boneless chicken breast halves (about 1 pound)
2 tablespoons grainy Dijon mustard
3/4 teaspoon cracked black peppercorns |
Heat
the oil in a large nonstick skillet. Saute the onions over
medium-low heat until tender and golden. Add the sugar after
the first 5 minutes of cooking. Caramelizing the onions will
take about 15 minutes; stir occasionally. Remove the onions
from the skillet with a slotted spatula; set aside.
Brush the chicken on both sides with mustard; sprinkle with
pepper. Saute in the same skillet over medium heat, about 5
minutes per side, or until cooked through.
Arrange the reserved onions over the chicken; heat through.
Serve with additional cracked pepper, if desired. |
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