Chicken: Chicken with Onions

posted by Kewpys Mom 10-18-100 10:36 AM

* Exported from MasterCook *
Chicken with Onions
Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Cooking Light 1994 Poultry

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 teaspoon salt
1 teaspoon crushed red pepper
1/8 teaspoon black pepper
5 cloves garlic -- minced
1/2 cup fresh lime juice
8 cups thinly sliced onions -- (4 large)
8 boneless skinless chicken breast halves
Vegetable cooking spray
1 tablespoon olive oil -- divided
4 cups hot cooked long-grain rice

Combine first 7 ingredients in a large zip-top heavy-duty plastic bag; seal bag, and marinate in refrigerator 2 hours, turning occasionally.

Coat an ovenproof Dutch oven with cooking spray; add 1-1/2 teaspoons oil, and place over medium-high heat until hot. Remove 4 chicken breasts from plastic bag, and add to pan; cook 2 minutes on each side or until browned. Remove chicken from pan; set aside, and keep warm. Repeat procedure with remaining 1-1/2 teaspoons oil and chicken.

Remove pan from heat; add onion slices from plastic bag. Return chicken to pan, nestling them into onion slices. Bake, uncovered, at 450 degrees for 20 minutes. Remove chicken from pan; stir onion slices, scraping bottom of pan to loosen browned bits. Return chicken to pan; reduce oven temperature to 375 degrees, and bake an additional 15 minutes.

Place 1/2 cup rice on each of 8 serving plates; top each serving with 1 chicken breast half and 1/2 cup onion mixture.

Source: "Cooking Light, Nov/Dec 1994, page 124" Copyright: " Cooking Light"

Per serving: 550 Calories (kcal); 4g Total Fat; (6% calories from fat); 36g Protein; 90g Carbohydrate; 68mg Cholesterol; 353mg Sodium

Food Exchanges: 5 Grain(Starch); 4 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

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