Chicken with Sauteed Onions
1 tablespoon olive oil
2 large sweet or Spanish onions (about 12 ounces total), 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.
Serves: 4
Serving Size: 1/2 chicken breast with about 1/3 cup onions
Source: The New Family Cookbook For People with Diabetes
Nutritional Information Per Serving: Calories: 207, Fat: 7 g, Cholesterol: 69 mg, Sodium: 156 mg, Total Carbohydrate: 9 g, Dietary Fiber: 1 g, Sugars: 7 g, Protein: 26 g
Diabetic Exchanges: 2 Vegetable, 3 Very Lean Meat, 1 Fat
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