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Quick sauteed Greek chicken in pitas with onion, bell pepper, and lemon yogurt sauce.

1 tablespoon olive oil, divided
1 pound skinless, boneless chicken breast, thinly sliced
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1/2 cups vertically sliced onion (about 1 medium)
1 cup thinly sliced green bell pepper (about 1)
2 teaspoons bottled minced garlic
1/2 teaspoon dried oregano
1/2 cup grated English cucumber (optional)
1/4 cup 2% Greek-style yogurt (such as Fage)
1/4 cup reduced-fat sour cream
1 tablespoon chopped fresh flat-leaf parsley
1/2 teaspoon grated lemon rind
1 teaspoon fresh lemon juice
1/8 teaspoon salt
4 (6-inch) whole-wheat soft pitas, cut in half
2 plum tomatoes, thinly sliced
Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with 1/2 teaspoon salt and black pepper (and oregano). Add chicken to pan; sauté 5 minutes or until done. Remove from pan.

Add 1 teaspoon oil to pan. Add onion and bell pepper; sauté 3 minutes. Add chicken, garlic, and oregano; cook 30 seconds.

Combine cucumber and next 6 ingredients (through 1/8 teaspoon salt). Serve chicken mixture with yogurt sauce, warmed pita, and tomato slices.

Yield: 4 servings (serving size: 1 cup chicken mixture, 1/4 cup sauce, 1 pita, and about 1/4 cup tomatoes)

Nutritional Information
Calories:361
Fat:7.4g (sat 2.3g,mono 3.3g,poly 0.8g)

Original recipe 

This makes a quick and healthy side dish for a Mediterranean or Greek meal. Makes a lot though (6 cups!) so be prepared for leftovers.

2 tablespoons olive oil
2 cups chopped red onion (1 large)
1 cup chopped yellow bell pepper (about 1)
1 cup chopped red bell pepper (about 1)
2 teaspoons minced garlic
5 1/2 cups diced peeled eggplant (about 1 pound)
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 (14 1/2-ounce) can organic diced tomatoes, undrained
Heat oil in a large nonstick saucepan over medium-high heat. Add onion and bell peppers; sauté for 3 minutes. Add garlic, and sauté for 1 minute. Add the eggplant, salt, black pepper, and tomatoes; stir to combine. Cover, reduce heat, and simmer 5 minutes.

Original recipe

Hearty and healthy, this meatless soup is flavored with cumin, chili powder, tumeric, and fresh cilantro.

1 tablespoon olive oil
2 cups chopped onion
1 teaspoon ground turmeric
1 teaspoon ground cumin
1 teaspoon chili powder
1/4-1/2 teaspoon ground red pepper
1/4 teaspoon salt
1/4 teaspoon black pepper
2 garlic cloves, minced
3 1/3 cups water
2 1/3 cups dried lentils
1/3 cup chopped fresh cilantro
3 (14 1/2-ounce) cans fat-free, less-sodium chicken broth
1 (28-ounce) can diced tomatoes, undrained
Chopped fresh tomatoes (optional)
Cilantro sprig (optional)
balsamic vinegar (optional)

Heat olive oil in a large Dutch oven over medium-high heat. Add the onion; sauté for 3 minutes or until tender. Add the turmeric and the next 6 ingredients (turmeric through garlic); sauté for 1 minute. Add water and next 4 ingredients (water through diced tomatoes); bring to a boil. Reduce heat; simmer 1 hour.

Optional: Reserve 2 cups lentil mixture. Place half of remaining mixture in blender; process until smooth. Pour pureed soup into a large bowl. Repeat procedure with other half of remaining mixture. Stir in reserved 2 cups lentil mixture. Garnish with chopped tomatoes and a cilantro sprig, if desired.

Yield: 11 servings. (serving size: 1 cup)
Nutritional Information
Calories:186 (9% from fat)
Fat:1.9g (sat 0.3g,mono 1g,poly 0.4g)
Protein:14.1g

Original recipe

This tangy caponata forms a kind of vegetarian sloppy joe, best topped with fresh mozzarella and basil.

1-2 Tb olive oil
1 medium eggplant, peeled and cut into small cubes (you should have about 4 cups of cubed eggplant)
1/2 of a green bell pepper, diced
1 small onion (or 1/2 of a large one), diced
4 ounces mushrooms (about 5 medium), chopped
3 cloves garlic, minced
1/2 cup pitted, black olives, chopped
1 6-ounce can of tomato paste
3 tablespoons red wine vinegar
1 1/2 teaspoons sugar
1/2 teaspoon oregano
salt and pepper
baguette or ciabatta bread
fresh mozzarella (2 thick slices per sandwich)
fresh basil leaves (optional)

Heat oil over medium heat and add eggplant, bell pepper, onion, mushrooms, and garlic. Season with salt and pepper. Cook for about 10 minutes, until vegetables are soft.

Add the olives, tomato paste, vinegar, sugar, and oregano. Season again with salt and pepper. Lower heat to medium-low, cover, and cook for 30 minutes. Stir a few times during cooking, and add a tablespoon or two of water (or olive brine) if the mixture is too thick and sticking to the bottom of the pan.

Allow caponata to cool. Spoon on bread, top with mozzarella and basil, and serve. Or, serve warm as a dip.

Original recipe
While the mix of capers, raisins, chicken, and feta might seem a bit bizarre, the final product is wonderfully balanced. The small amount of feta melted in the sauce just adds creaminess, without being overpowering, so even feta haters can enjoy this dish.

4  (4-ounce) skinned, boned chicken breast halves
2  tablespoons  all-purpose flour
1  teaspoon  dried oregano
1  tablespoon  olive oil
1  cup  thinly sliced onion
3  garlic cloves, minced
1 1/2  cups  fat-free, less-sodium chicken broth
1/3  cup  golden raisins
2  tablespoons  lemon juice
2  tablespoons  capers
1/4  cup  (1 ounce) crumbled feta cheese
4  thin lemon slices

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or rolling pin. Combine flour and oregano in a shallow dish; dredge chicken in flour mixture.

Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 5 minutes on each side. Remove chicken from pan; keep warm. Add onion and garlic to pan; sauté 2 minutes. Stir in broth, raisins, and lemon juice; cook 3 minutes, scraping pan to loosen browned bits. Return chicken to pan. Cover, reduce heat, and simmer 10 minutes or until chicken is done. Remove chicken from pan; keep warm. Add capers and cheese to pan, stirring with a whisk; top each chicken breast with 1/4 cup sauce and 1 lemon slice.

4 servings
Calories: 256 (23% from fat)
Fat: 6.5g (sat 1.9g,mono 3.2g,poly 0.7g)
Original recipe

Salty, lemony, with artichokes and olives in a white wine sauce

2 tsp. dried thyme
2 tsp. grated lemon peel
1/4 tsp. salt
1/4 tsp. pepper
2 lbs. boneless/skinless chicken breasts
4 tsp. olive oil
1 large onion (chopped)
2 garlic cloves (minced)
1 can artichoke hearts (drained & quartered)
1 C. white wine
1/2 C. green pimento-stuffed olives (rinsed, drained & roughly chopped)
Cut chicken breasts into 1 inch wide strips. Combine first 4 ingredients and rub over chicken. Brown chicken in half of the olive oil and set aside. Saute onion and garlic in remaining oil until brown. Stir in artichoke and remaining ingredients. Simmer on med-low for 30 minutes.

Derived from Healthy Cooking
chickenwithshallots_sm.jpgSlow simmered chicken in white wine and mustard sauce with tomatoes. Yellow onions can be substituted for the expensive shallots. Serve over rice.

8 bone-in, skinless chicken thighs (about 2 1/2 pounds total) (or 4 chicken thighs and 2 chicken breasts)
Coarse salt and ground pepper
1/4 cup all-purpose flour
2 tablespoons olive oil
1 pound small shallots (about 12), peeled and halved (or 2 yellow onions, cut in wedges)
5-8 garlic cloves, peeled and halved
1/2 cup dry white wine
3 tablespoons Dijon mustard
1 pint cherry tomatoes, halved
chopped fresh rosemary and sage, ~1/2 T each
Fresh tarragon leaves, for garnish (optional)
Season chicken with salt and pepper; coat with flour, shaking off excess.
In a Dutch oven or 5-quart pot with a tight-fitting lid, heat oil over medium-high. Cook chicken until browned, 3 to 4 minutes per side. Remove; set aside.
Add shallots and garlic; cook, stirring occasionally, until slightly softened and golden brown, about 5 minutes. Add wine; cook until evaporated, 3 to 5 minutes. Stir in mustard, fresh herbs, and 1 1/2 cups water; bring to a boil.

Return chicken, bone side down, to pot. Reduce heat to a simmer, cover, and cook until chicken is tender and cooked through, 30 to 35 minutes. Transfer chicken to a plate; loosely tent with aluminum foil to keep warm. Add tomatoes to pot; season with salt and pepper. Cook on high until sauce has thickened, 6 to 8 minutes. Reduce heat to medium-low, and return chicken to pot; cook until heated through. Serve, garnished with tarragon, if desired.
Original recipes

This is easy, delicious, and makes enough for a crowd.

1 ½ lb. lean ground beef
2 c. V8 juice
1 lb. frozen mixed vegetables
3 baking potatoes, peeled and cubed (2 c.)
1 lg. can petite diced tomatoes
1 cube beef bullion
2 tbs. Worcestershire sauce
1 small onion, chopped
1 tbs. garlic
3 c. water
½ tsp. hot sauce
Sauté onion and garlic in large pot. Add bullion cube, water, V8, Worcestershire, hot sauce, tomatoes.
Brown beef and add to pot
Microwave veggies 3-4 minutes until room temperature, drain. Add to pot
Microwave potatoes 2 minutes, add to pot.
Simmer 1 hour.

Dewberry family recipe
Creamy chicken and rice soup made easy with boxed wild rice mix and precooked chicken. Garnish with fresh parsley and herbs.

1 (6-ounce) box long-grain and wild rice mix (such as Uncle Ben's)
1 tablespoon olive oil
1 1/2 cups chopped red onion
1 cup chopped celery
1 cup chopped carrot
2 garlic cloves, chopped
1 (8-ounce) package mushrooms, halved
1/4 cup all-purpose flour
1/2 teaspoon dried tarragon
1/4 teaspoon dried thyme
2 cups water
2 tablespoons dry sherry
2 (15.75-ounce) cans fat-free, less-sodium chicken broth
1 (12-ounce) can fat-free evaporated milk
3 cups shredded roasted skinless chicken
Prepare rice according to package directions; set aside.

Heat oil in a large Dutch oven over medium-high heat. Add chopped onion and next 4 ingredients (onion through mushrooms), and sauté for 6 minutes or until onion is tender. Lightly spoon the flour into a dry measuring cup, and level with a knife. Stir the flour, tarragon, and thyme into the onion mixture, and cook for 1 minute, stirring frequently. Add 2 cups water, sherry, broth, and evaporated milk; bring mixture to a boil. Reduce heat, and simmer for 20 minutes or until slightly thick. Stir in cooked rice and chicken; cook for 10 minutes or until thoroughly heated.

Yield: 8 servings (serving size: 1 1/2 cups)
Nutritional Information
Calories: 246 (22% from fat)
Fat: 6g (sat 1.9g,mono 2.6g,poly 0.9g)

Original recipe

spicyroast_sm.jpgMy favorite meal growing up, easy to make in the crock pot or on the stove (measurements approximate).

3 lb. roast (approx. 2-3" thick)
1 lb. baby carrots
5 med potatoes, cut in half
2 sweet onions, sliced
2/3 c. ketchup
2 tbs. molasses
2 tbs. brown mustard
2 tbs. teriyaki
2 tbs. soy
1 tbs. Worchester
¼ c. lime juice (1 whole lime)
Crockpot prep:
Brown roast in skillet.
Spray crockpot with cooking spray.
Add baby carrots, potatoes, and ½ onion in bottom of crockpot, (crockpot should be ~1/2 full).
Place roast over vegetables, add remaining onions.
Mix remaining ingredients for sauce, pour over meat.
Cook on high for 7 hours.

OR
Stove-top prep (with potatoes on the side):
Cut roast into 1" cubes. Heat a little oil in a large pot or skillet over medium high heat until shimmering. Add meat, saute until browned. Remove the meat and set aside. Wipe out the pot, heat another tsp. or so of olive oil, add onion. Cook until soft and just translucent, add baby carrots, meat, and sauce. Bring to a boil, then turn down the heat to simmer. Cook for 1-2 hours on low or until meat is tender. Optional: if sauce is too sweet add tomato sauce or diced tomatoes.

Dewberry family recipe

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