Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 4.8% of RDA
• Calories: 21.3% of RDA
• Carbs: 7.4% of RDA
• Fat (total lipid): 27.3% of RDA
• Fiber: 12.1% of RDA
• Fructose: 7.9% of RDA
• Protein: 41.9% of RDA
• Sodium: 37.7% of RDA
• Sugar: 26.7% of RDA
• Vitamin A (IU): 9.2% of RDA
• Vitamin B6: 82.0% of RDA
• Vitamin C: 18.5% of RDA
• Iron: 2.6% of RDA
• Magnesium: 22.1% of RDA
• Manganese: 6.2% of RDA
• Niacin: 93.1% of RDA
• Potassium: 25.3% of RDA
• Zinc: 15.9% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
PREPARING THE ONIONS
1.
Place 2 tablespoons olive oil in pan and heat to medium-low.
2.
Add onions and cook until the onions are a deep rich brown color, about 45 minutes. DO NOT TURN THE HEAT TO HIGH to cook it faster. You may need to add a tablespoon of broth occasionally if you see the onions sticking.
PREPARING THE CHICKEN
3.
While the onions are cooking in another pan you can cook the chicken. Turn heat up to high. Add 1 tablespoon of olive oil. Season the chicken with salt and pepper then brown the each side of the chicken for 5 mins per side.
4.
Don't overcrowd the pan. Its better to do it in batches and give the chicken room to brown. Remove all chicken from the pan and wait until onions are completed.
5.
You can deglaze the pan with 2 tablespoons of broth and then add this mixture into onions when you add the rest of the broth. (Turn heat off pan after deglazing until you are ready for it.)
BAKING THE CHICKEN
6.
Preheat the oven to 350 F. Once the onions are nice and browned, add garlic, thyme and flour to onions and stir vigorously to combine. Continue to cook for 3 minutes. Then add half of the broth and stir and cook for 5 minutes.
7.
Scoop out 1/3 of the onions and place on a plate. Add the rest of the broth, balsamic vinegar, mustard and Worcestershire sauce and bring to a boil. (And the deglazed juices from cooking the chicken). The sauce should start to thicken in a few minutes.
8.
Place chicken back into the pan with thickened onions/broth and then divide the onions you have set aside and place them atop of each piece of chicken. Place into a 350° oven and bake for 20 minutes.
9.
Remove from the oven and turn the oven to broil. Sprinkle the grated cheese over each of the chicken topped with onions. Place pan back in the oven and broil until cheese is melted and golden brown. (about 5 minutes depending on your oven). Serve Immediately.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Low Sodium!
A low-sodium variant of this recipe can be made that has a
42% reduction in the amount of sodium.
Just substitute low-sodium chicken broth for chicken broth.
2.
Make it Gluten Free!
A partially gluten-free variant of this recipe can be made to reduce the amount of gluten.
Just substitute gluten-free all-purpose flour for all-purpose flour.
3.
Make it Wheat Free!
A partially wheat-free variant of this recipe can be made to reduce the amount of wheat.
Just substitute gluten-free all-purpose flour for all-purpose flour.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 425
Protein 47.2 g
Carbohydrates 20.3 g
Iron 0.48 mg
Fiber 3.39 g
Calcium 47.6 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
