Recipes
Shopping list
- Prepare chicken and begin to bake (15 minutes)
- During last 5 minutes of bake time, prepare spinach (25 minutes)
- Complete chicken and serve (5 minutes)
Pub-Style Chicken and Caramelized Onions
Ingredients
- 3 oz reduced-fat jalapeño cheddar cheese
- ¼ cup light soy sauce
- 1 tablespoon molasses
- 1 tablespoon garlic powder
- ¾ teaspoon pepper, divided
- Large zip-top bag
- 1 ½ lb boneless, skinless chicken breasts
- 2 (5-oz) packages fresh presliced onions (4 cups)
- 1 tablespoon canola oil
- ¼ teaspoon kosher salt
- ⅔ cup garlic pepper crispy onions
- ¼ cup Caesar dressing
- ¼ cup light honey mustard dressing
Prep
- Preheat oven to 425°F. Shred cheese (1 cup).
Steps
- Combine soy sauce, molasses, garlic powder, and ½ teaspoon pepper; place mixture in bag and add chicken, turning to coat. Let stand 10 minutes (or overnight) to marinate.
- Toss fresh onions with oil, salt, and remaining ¼ teaspoon pepper. Place onions in 13- x 9-inch baking dish; top with chicken. Bake 20–25 minutes and until chicken is 165°F.
- Top chicken with crispy onions and cheese; bake 2–3 more minutes or until cheese melts.
- Combine both dressings; microwave on HIGH 20–30 seconds or until hot. Drizzle sauce over chicken and serve.
Fresh Spinach
Ingredients
- 1 bag fresh spinach (8–9 oz)
- 1 tablespoon unsalted butter
- ¼ teaspoon kosher salt
- ⅛ teaspoon pepper
Steps
- Place spinach in microwave-safe bowl and cover; microwave on HIGH 2–3 minutes. Drain water from spinach, if necessary.
- Stir in butter, salt, and pepper until butter melts. Serve.
Serving Suggestions
- Complete your meal with brown rice, whole wheat bread, and fresh berries with whipped topping for dessert.
- Combine any leftover ingredients to make a gourmet sandwich.
Pub-Style Chicken and Caramelized Onions
Amount per ¼ recipe serving: Calories 480, Total Fat 23g, Sat Fat 4.5g, Trans Fat 0g, Chol 120mg, Sodium 680mg, Total Carb 25g, Fiber 1g, Sugars 11g, Protein 42g, Calc 15%, Vitamin A 6%, Vitamin C 8%, Iron 10%
Fresh Spinach
Amount per ¼ recipe serving: Calories 40, Total Fat 3g, Sat Fat 2g, Trans Fat 0g, Chol 10mg, Sodium 190mg, Total Carb 2g, Fiber 1g, Sugars 0g, Protein 2g, Calc 4%, Vitamin A 110%, Vitamin C 25%, Iron 10%