Heart-Healthy Shredded Meat with Onions
Savor the comforting flavors of this Heart-Healthy Shredded Meat with Onions, a wholesome and aromatic dish that’s as nutritious as it is delicious. Made with tender, shredded boneless skinless chicken breasts, caramelized onions, and a flavorful blend of spices like cumin and smoked paprika, this recipe is a perfect choice for a low-sodium, high-protein meal. Cooked gently in a light broth infused with garlic and a touch of lemon juice, this dish is both hearty and refreshing. With just 15 minutes of prep and under an hour total, it's an ideal option for weeknight dinners or meal prep. Serve it over a bed of whole grain rice or paired with a crisp green salad for a well-rounded, heart-healthy dining experience.
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Ingredients
- 1 pound boneless skinless chicken breast
- 2 tablespoons extra virgin olive oil
- 2 large onions, thinly sliced
- 1 cup low sodium chicken broth
- 3 garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 1 bay leaf
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon lemon juice
Directions
Step 1
Heat 1 tablespoon of extra virgin olive oil in a large, deep skillet over medium heat.
Step 2
Add the sliced onions to the skillet and cook, stirring occasionally, until they turn golden and soft, about 10 minutes.
Step 3
Remove the onions from the skillet and set them aside.
Step 4
In the same skillet, add the remaining tablespoon of olive oil and heat over medium heat.
Step 5
Season the chicken breasts with ground cumin, smoked paprika, salt, and black pepper.
Step 6
Place the chicken in the skillet and sear each side for about 3-4 minutes, until lightly browned.
Step 7
Add minced garlic to the skillet and sauté until fragrant, about 1 minute.
Step 8
Pour in the low sodium chicken broth and return the caramelized onions to the skillet.
Step 9
Add the bay leaf to the mixture.
Step 10
Reduce heat to low, cover, and simmer for 25-30 minutes, ensuring the chicken is cooked through and easily shreds with a fork.
Step 11
Remove the chicken from the skillet and shred it using two forks.
Step 12
Return the shredded chicken to the skillet, mix well with the onions and broth, and cook for an additional 5 minutes to meld the flavors.
Step 13
Remove the bay leaf, stir in fresh parsley and lemon juice.
Step 14
Serve warm along with a side of whole grain rice or a green salad to complete this heart-healthy meal.
Nutrition Facts
| Serving size | (1064.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1084.5 |
| Total Fat 44.0g | 0% |
| Saturated Fat 8.2g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 344.2mg | 0% |
| Sodium 2058.1mg | 0% |
| Total Carbohydrate 36.8g | 0% |
| Dietary Fiber 7.3g | 0% |
| Total Sugars 14.9g | |
| Protein 134.0g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 223.7mg | 0% |
| Iron 7.7mg | 0% |
| Potassium 1943.2mg | 0% |
Source of Calories