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Meat - Chicken + Caramelized Onions

Source of Recipe

from diabetic gourmet magazine


List of Ingredients

1 tablespoon Olive oil
2 large, thinly sliced sweet or Spanish onions, ...separated into rings
2 teaspoon white granulated sugar,
...or use sugar substitute
4 boneless skinless chicken breasts, (1 pound)
2 tablespoons Dijon style mustard
3/4 teaspoon cracked black peppercorns


Recipe

Heat the oil in a large non stick frying pan.
Saute the onions over a medium/low heat until tender and golden.
Add the sugar after the first 5 minutes of cooking.
Continue to cook, stirring occasionally, to caramelize the onions, approximately for 15 minutes.
Remove the onions with a slotted spoon and set aside.
Brush the chicken on both sides with the mustard and sprinkle with the peppercorns.
Saute in the same frying pan, over a medium heat, for about 5 minutes per side, or until cooked through and juices are clear.
Spoon the onions over the chicken and heat through.
Serve with additional cracked pepper, if desired.
Makes 4 servings.


Nutritional info per serving:
Calories: 207, Fat: 7 g, Chol: 69 mg, Sod: 156 mg, Carb: 9 g, Diet fib: 1 g, Sugars: 7 g, Prot: 26 g
Diabetic exchanges: 2 Vegetable, 3 Very Lean Meat, 1 Fat