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A low-salt, low-sodium recipe taken from our book 'High blood pressure: Food, facts and recipes'
Preparation time: 15 minutes
Cooking time: 45-50 minutes
4 skinless chicken breasts
3 tablespoons olive oil
5 red onions, thinly sliced
2 tablespoons balsamic vinegar
1 tablespoon sugar
75g (3 oz) raisins
25g (1 oz) pine nuts, lightly toasted
Freshly ground black pepper
Tender stem broccoli, to serve
1. Using a sharp knife, slice the chicken breasts almost in half lengthways. Spread each piece of chicken between 2 sheets of greaseproof paper or clingfilm and beat with a rolling pin until thin. Lightly brush with a little of the olive oil.
2. Heat the remaining oil in a heavy-based nonstick saucepan. Add the onions and cook over a gentle heat for 30 minutes, stirring occasionally. Add the vinegar, sugar and raisins and cook for a further 10 minutes. Season to taste with pepper.
3. Place the chicken on a preheated hot griddle pan and cook for 2-3 minutes on each side.
4. Spoon the onion mixture on to 4 plates, top with the chicken and scatter over the pine nuts. Serve with tender stem broccoli.