Tuesday, August 30, 2011

Carmelized Garlic & Onion Over Split Chicken Breast

100g - Boneless, skinless chicken breast
1/2 tsp - Salt
1/2 tsp - Pepper
1 tsp - Garlic Powder
2 cups - Water
1/4 tsp - Balsamic Vinegar

1/2 Tbs - Lemon Juice
1/4 tsp - Onion Powder
1 - Chopped Garlic Clove
OR 1 tsp Minced Garlic
1/2 tsp - Braggs
100g - Onion

Calories: 145
Serving: 1 - Protein 1 - Veggie

Slit chicken breast down the middle (do not cut all the way thru). Boil Chicken in 2 cups of water. When finished wrap in foil and place on cookie sheet and bake in the oven at 250 for 10-15 minutes. (this should give you enough time to caramelize the onions and make the sauce) Remove all chicken broth from pan except for 1/2 cup of the broth, add all ingredients including onion. Stir fry for a few minutes then put heat on low, cover and let the onions caramelize. When onions are brown remove lid and toss, pour mixture on top of chicken and serve. You could play with the spices a bit. I might add some basil/thyme next time lol. Add a Melba Toast and Enjoy!

1 comment: