French Onion Chicken

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 40 minutes

材料

2 large yellow onions (sliced)

2 Tablespoons butter

1/4 teaspoon salt

1 Tablespoon balsamic vinegar

1 Tablespoon Worcestershire sauce

1/2 teaspoon dried thyme

1 cup shredded gruyere cheese

2 large chicken breasts (sliced in half or 4 small breasts)

1/2 cup gluten-free all-purpose flour

1 teaspoon salt

1/2 teaspoon pepper

1/2 cup chicken broth

1 Tablespoon dijon mustard

2 cups cooked wild rice

1 1/2 cups peas

1/4 cup chopped parsley

手順

Heat Skillet

Heat a skillet with the butter over medium heat.

Sauté Onions

Add in the sliced onions and salt. Sauté until the onions start to brown.

Cook Onions

Reduce the heat to low and let the onions cook for about 20 minutes or until very soft.

Add Sauces and Thyme to Onions

Add in the vinegar, Worcestershire, and thyme. Set the onions aside on a plate.

Mix Flour, Salt and Pepper

Mix together the flour, salt and pepper.

Dredge Chicken

Dredge each piece of chicken in the flour mixture, then add each breast to the pan where you cooked the onions.

Cook Chicken

Cook on each side until browned and mostly cooked through.

Remove Chicken to Plate

Set the chicken aside on a plate.

Make Sauce

Add the broth and dijon and simmer until the liquid has reduced by half, scraping down the sides of the pan to get the onion and chicken flavors.

Return Chicken

Add the chicken back to the pan and coat in the sauce until it thickens. The flour from the chicken will thicken it within a few minutes.

Top Chicken

Top the chicken with the onions and cheese and cover until the cheese is melted.

Assemble Bowls

Assemble the bowls with the rice, chicken, peas, and chopped parsley. Enjoy!

栄養

• サービングサイズ: 2 Cups
• カロリー: 462 kcal
• 脂肪総量: 19 g
• 飽和脂肪: 10 g
• 不飽和脂肪: 6 g
• トランス脂肪: 0.2 g
• コレステロール: 88 mg
• ナトリウム: 1296 mg
• 炭水化物総量: 44 g
• 食物繊維: 7 g
• 糖質総量: 8 g
• タンパク質: 31 g