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Smart Caramelized Onion Chicken
Under 50g of Carbs
Under 650 Calories
Smart Caramelized Onion Chicken

with Garlic Broccoli and Green Beans

Difficulty: 2/3
Canadian

"This special-occasion dinner is a magical medley of gourmet flavours, including succulent chicken and caramelized onions. Set the table and pour the wine while these flavours mingle to create a meal that's nothing short of memorable! Smart is based on a per serving calculation of the recipe's carbohydrate and kilocalorie amount."

Allergens

Wheat
Milk

Utensils

Parchment Paper
Baking Sheet
Measuring Spoons
Large Non-Stick Pan
Medium Pot
Whisk
Measuring Cups
Paper Towel

Tags

Under 50g of Carbs
Under 650 Calories
Quick Prep
Ingredients
Chicken Breasts

Chicken Breasts

2 unit

Red Onion

Red Onion

113 g

Chicken Broth Concentrate

Chicken Broth Concentrate

1 unit

Garlic, cloves

Garlic, cloves

2 unit

Chicken Salt

Chicken Salt

1 tbsp

All-Purpose Flour

All-Purpose Flour

1 tbsp

Broccoli, florets

Broccoli, florets

227 g

Green Beans

Green Beans

170 g

Sugar

Sugar

1 tsp

Unsalted Butter

Unsalted Butter

2 tbsp

Oil

Oil

1 tbsp

Salt

Salt

0.125 tsp

Pepper

Pepper

0.125 tsp

Preparation
1
Caramelize onions

Before starting, preheat the oven to 425°F. Wash and dry all produce. Cut onion into 1/2-inch slices. Heat a medium pot over medium heat. When hot, add 1/2 tbsp oil (dbl for 4 ppl), then onions. Cook, stirring occasionally, until golden-brown, 6-7 min. Add 1 tsp sugar and 1 tbsp water (dbl both for 4 ppl), then season with salt. Cook, stirring occasionally, until onions are dark golden-brown, 3-4 min. Remove the pot from heat.

2
Start chicken

While onions caramelize, pat chicken dry with paper towels. Season with half the chicken salt and pepper. Heat a large non-stick pan over medium-high heat. When hot, add 1/2 tbsp oil (dbl for 4 ppl), then chicken. Sear until chicken is golden-brown, 1-2 min per side. (NOTE: It's okay if it doesn't cook all the way through in this step!) Remove the pan from heat, then transfer chicken to a parchment-lined baking sheet.

3
Finish chicken

Top chicken with caramelized onions. Roast in the middle of the oven until chicken is cooked through, 14-16 min.**

4
Cook veggies

While chicken roasts, cut broccoli into 1/2-inch pieces. Trim green beans. Peel, then mince or grate garlic. Heat the same pan (from step 2) over medium. Add 1 tbsp butter, then swirl the pan until melted, 30 sec. Add broccoli, green beans and 1/4 cup water. (NOTE: Don't overcrowd the pan; cook veggies in 2 batches for 4 ppl, using 1 tbsp butter and 1/4 cup water per batch!) Cook covered, stirring occasionally, until tender, 4-5 min. Add garlic and remaining chicken salt. Cook uncovered, stirring often, until veggies are fragrant and water evaporates, 1-2 min. Transfer veggies to a plate and cover to keep warm.

5
Make gravy

Reheat the same pan over medium. When hot, add 1 tbsp butter (dbl for 4 ppl), then swirl the pan until melted, 30 sec. Add flour. Cook, whisking often, until mixture turns golden, 1 min. Slowly whisk in 1/2 cup water (dbl for 4 ppl) and broth concentrate. Season with salt and pepper, to taste. Bring to a boil. Once boiling, cook, whisking often, until gravy thickens slightly, 2-3 min.

6
Finish and serve

Thinly slice chicken, if desired. Divide caramelized onion chicken and veggies between plates. Spoon gravy over top.

Nutrition per serving

500

kcal

Calories

24

g

Fat

9

g

Saturated Fat

28

g

Carbohydrate

10

g

Sugar

6

g

Dietary Fiber

45

g

Protein

155

mg

Cholesterol

1080

mg

Sodium

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