Tuesday, August 09, 2005

Caramelized Onion Chicken

Source: Cooking Light, January 2002

1 pound chicken breast tenders (I used b/s chicken breast halves)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 teaspoon olive oil
1/2 cup sliced onion
1/2 cup seedless raspberry jam
1 tablespoon red wine vinegar
1 tablespoon low-sodium soy sauce
1 teaspoon bottled minced ginger
1/2 teaspoon dried rosemary

Sprinkle chicken with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Add onion, and sauté 2 minutes. Add chicken to pan; sauté 8 minutes or until chicken is done. Remove onion and chicken from pan.

Add jam and remaining ingredients to pan; cook 2 minutes, stirring constantly with a whisk. Return chicken mixture to pan; cook 4 minutes, stirring occasionally.

Yield: 4 servings (serving size: 3 ounces chicken and 1 tablespoon sauce)

NUTRITION PER SERVING: CALORIES 246(10% from fat); FAT 2.6g (sat 0.5g,mono 1.2g,poly 0.4g); PROTEIN 26.6g; CHOLESTEROL 66mg; CALCIUM 19mg; SODIUM 521mg; FIBER 0.5g; IRON 1.1mg; CARBOHYDRATE 28.5g

I talked about this recipe HERE.

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