Chicken with sweet and sour onions

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A low-salt, low-sodium recipe taken from our book 'High blood pressure: Food, facts and recipes' 


Nutritional values:

422 Calories

0.13g Sodium

18g Fat

4g Fibre

Preparation time: 15 minutes

Cooking time: 45-50 minutes

Serves: 4 


Ingredients

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 


Cooking guide

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. 




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