Heart-Healthy Savory Chicken with Caramelized Onions
Elevate your weeknight meals with this Heart-Healthy Savory Chicken with Caramelized Onions—a flavorful dish that’s as nutritious as it is delicious! Featuring tender, golden-browned chicken breasts simmered in a rich medley of caramelized onions, low-sodium chicken broth, and a hint of tangy balsamic vinegar, this recipe is carefully crafted to be lower in sodium while bursting with wholesome goodness. Enhanced with fragrant fresh thyme and a touch of garlic powder, this dish delivers gourmet flavor with minimal effort. Ready in just an hour, it's the perfect balance of hearty comfort and mindful eating. Serve it with steamed vegetables or a fresh green salad for a complete heart-healthy dinner that the whole family will love.
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Ingredients
- 4 pieces boneless, skinless chicken breasts
- 3 tablespoons olive oil
- 2 pieces large onions, thinly sliced
- 1 cup low-sodium chicken broth
- 1 tablespoon balsamic vinegar
- 1 tablespoon fresh thyme leaves
- 1 teaspoon garlic powder
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt
Directions
Step 1
1. Begin by preparing the chicken breasts. Trim any excess fat and pound each piece to an even thickness to ensure uniform cooking. Pat the chicken dry with paper towels and season with the garlic powder, black pepper, and a small pinch of salt.
Step 2
2. In a large non-stick skillet, heat 2 tablespoons of olive oil over medium heat. Once hot, add the chicken breasts in a single layer. Cook for 5-6 minutes on each side until golden brown and cooked through. Remove the chicken from the skillet and set aside on a plate.
Step 3
3. In the same skillet, add the remaining 1 tablespoon of olive oil, followed by the sliced onions.
Step 4
4. Cook the onions over medium-low heat, stirring frequently, for about 20-25 minutes or until they are soft and deeply caramelized. The onions should be golden brown and sweet. If they start to stick to the pan, add a splash of the chicken broth to deglaze the bottom.
Step 5
5. Once the onions are caramelized, add the balsamic vinegar to the skillet, stirring to combine and allowing any bits stuck to the pan to be lifted.
Step 6
6. Return the chicken to the skillet and pour the remaining chicken broth over the chicken and onions. Sprinkle in the fresh thyme leaves.
Step 7
7. Cover the skillet with a lid and let the dish simmer on low heat for another 10 minutes, allowing the chicken to absorb the flavors and stay moist.
Step 8
8. Adjust seasoning to taste, keeping in mind to keep the salt content low for heart health.
Step 9
9. Serve the heart-healthy savory chicken hot, topped generously with the caramelized onions and along with any desired heart-healthy sides such as steamed vegetables or a mixed green salad.
Nutrition Facts
| Serving size | (1301.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1690.0 |
| Total Fat 68.0g | 0% |
| Saturated Fat 13.5g | 0% |
| Polyunsaturated Fat 4.0g | |
| Cholesterol 591.6mg | 0% |
| Sodium 1195.1mg | 0% |
| Total Carbohydrate 35.0g | 0% |
| Dietary Fiber 5.9g | 0% |
| Total Sugars 17.1g | |
| Protein 221.9g | 0% |
| Vitamin D 7.0IU | 0% |
| Calcium 172.6mg | 0% |
| Iron 7.7mg | 0% |
| Potassium 2331.8mg | 0% |
Source of Calories