Healthy Recipes

This month's recipe spotlights caramelizing onions. What a great idea for cutting the fat in dishes.

Caramelized Onion Dressing for Chicken Salad
Cook Time: 35 minutes start to finish
Yield: 4 servings

2 tablespoons whole grain flour
1 teaspoon sea salt, divided
1/2 teaspoon freshly ground pepper
1/2 pound thinly sliced boneless, skinless chicken breasts
1 tablespoon extra-virgin olive oil
2 large oranges
1 small red onion, halved and thinly sliced (about ¾ cup)
2 tablespoons finely chopped ginger
2 tablespoons frozen orange juice
1/2 cup water
1 tablespoon balsamic vinegar
12 cups loosely packed cleaned, organic spinach

1. Combine flour1/2 teaspoon salt, and pepper in a shallow bowl.
2. Lightly flour both sides of the chicken breasts.
3. Heat oil over medium-high heat. Add chicken and cook until well browned on both sides, about 4 minutes per side. Make sure chicken is no longer pink in the center.
4. Transfer chicken to a cutting board and slice into thin strips. Cover to keep warm.
5. Remove the skin and white pith from the oranges and discard. Cut the orange segments from the membranes, trapping the juice.
6. Reheating the skillet juices, add onions and sauté until soft and lightly brown, about 5 minutes.
7. Add ginger and cook for 1 minute longer. Stir in the leftover orange juice and the frozen orange juice plus water, and cook for 2 minutes. The liquid will slightly reduce.
8. Pour the onion mixture into a blender or food processor. Add vinegar and the remaining ½ teaspoon salt. Process until smooth. (Use caution when processing hot liquids.)
9. Arrange the spinach in a large shallow bowl. Add the dressing and toss until the spinach is well coated.
10. Arrange chicken and orange slices on top.

Nutritional Info: Calories: 164, Total Fat: 5g, Cholesterol: 33mg, Sodium: 589mg, Total Carbs: 220g, Fiber: 4g, Protein: 11g


Posted September 2007 | Permanent Link

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