Sautéed Chicken

    Sautéed Chicken

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    About this recipe: Chicken cooked quickly with rosemary, thyme and caramelized onions.

    Makes: 4 

    • 675g medium onions
    • 4 skinless, boneless chicken breasts, about 115g each
    • pepper to taste
    • 4 tsp butter
    • 2 tbsp caster sugar
    • 5 tbsp low-sodium chicken stock
    • 1 tsp chopped fresh rosemary
    • 1 tsp chopped fresh thyme
    • 1 tbsp red wine vinegar

    Prep:7min  ›  Cook:22min  ›  Ready in:29min 

    1. Cut each onion into 6 wedges. Sprinkle the chicken with pepper.
    2. Coat a large nonstick frying pan with cooking spray or a little olive oil. Add 2 teaspoons butter and melt over a medium-high heat. Sauté the chicken for about 3 minutes on each side or until browned. Transfer to a plate.
    3. Reduce the heat to medium, and melt the remaining butter in the pan. Sauté the onions with 1 tablespoon of the sugar for about 8 minutes or until they are golden brown and caramelised. Stir frequently, breaking the onions apart as they cook. Add the stock and boil for about 2 minutes or until it has evaporated.
    4. Stir in the rosemary, thyme and remaining sugar. Return the chicken to the pan and sprinkle with the vinegar. Cook for a further 4 minutes or until the juices from the chicken run clear.

    Some more ideas

    *Use caramelised onions to top a homemade pizza, or stuff into pitta pockets along with fresh vegetables for a vegetarian sandwich. Or just serve as a side dish.
    *Replace the chicken breasts with boneless pork loin chops.
    *Does chopping onions make you cry? Blame it on the sulphuric compounds in the vegetable. One remedy is to leave the root end intact; this is where the compounds are concentrated. Or freeze the onion for 20 minutes before cutting, to inhibit the chemical release.

    Health points

    Caramelising the onions produces a rich flavour, and makes them much more palatable. The same cooking process can bring out the best flavour in other vegetables, such as carrots.

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