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The Recipe Instructions |
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Ingredients
1 tsp salt
1 tsp crushed red pepper
1/8 tsp black pepper
5 cloves garlic, minced
1/2 cup fresh lime juice
8 cup thinly sliced onion, 4 lg
8 4-oz chicken breast halves
1 vegetable cooking spray
1 tbsp olive oil, divided
4 cup hot cooked rice
Directions
Combine the first 7 ingredients in a large zip-lock heavy-duty
plastic ba Seal and marinate in refrigerator for 2 hours, turning
occasionally.
Coat an ovenproof Dutch oven with cooking spray. Add 1-1/2
teaspoons oil, and place over medium-high heat until hot. Remove 4
breast halves from the bag and add to the pan: cook for 2 minutes on
each side or until browned. Remove the chicken from the pan: set
aside and keep warm. Repeat procedure with remaining 1-1/2 tsp olive
oil and chicken.
Remove pan from heat: add onion slices from plastic bag. Return
chicken pan: nestling them into onion slices. Bake, uncovered, at
for 20 minutes. Remove chicken from pan: stir onion slices, scraping
sides and bottom of p to loosen bits. Return chicken to pan: reduce
oven temperature to 375 and bake for an additional 15 minutes. Place
1/2 cup of the rice on each of eig plates. Top each serving with one
breast half and 1/2 cup onion mixture.
Each serving contains 303 calories and 3.5 grams of fat.
Servings: 8
Diet Chicken With Onions Recipe brought to you by Diet Recipes To-Go
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Foods containing allyl sulfides
( includes garlic, onions and spring onions) The onion family is rich in allyl sulfides, a chemical which experts believe may be linked to a reduced risk of stomach and colon cancer. Even though there is not enough, real proof available, allyl sulphides are also thought by many researchers to help with antiinflammatory effect, arteriosclerosis and physical exhaustion. Foods containing allyl sulfides are also low in calories, so should be included in every weight loss program. Flavonoid superfoods (inlcudes dark chocolate, kale, yams & thyme) The compounds known as flavonoids which exist in these natural foods are thought to have properties in helping to prevent cancer. Doctors studying the nutritional effects of flavonoids think that they could also have many other benefits to our wellbeing, including, but not limited to, anti-asthma and antiplatelet properties. Most also help you lose weight, so make sure you add them to your weight loss regime. |