Chicken No-Fat Fry With Onions
A healthy, flavorful chicken dish with caramelized onions, cooked without added fat, perfect for those seeking a low-fat, comforting meal full of savory taste.
Ingredients
Instructions
- Cut the chicken into serving size pieces.
- Place the chicken, skin side down, in a single layer in a large frying pan.
- Sprinkle with salt and pepper, then layer the sliced onions on top.
- Cover the pan tightly.
- Cook over low heat for 30 minutes.
- Tilt the lid slightly to allow liquid to evaporate; continue cooking for 20 minutes or until the chicken is tender and golden.
- Transfer the chicken to a heated serving platter, pushing the onions back into the pan.
- Stir in the water, mixing with browned bits from the bottom of the pan.
- Cook until the liquid evaporates.
- Spoon the sauce over the chicken before serving.
Tips & Substitutions
For a healthier twist, you can use skinless chicken pieces to reduce fat. If you prefer more flavor, consider adding garlic or fresh herbs while cooking. Alternatively, substitute onions with shallots for a slightly sweeter taste. Keep an eye on the cooking time, as smaller chicken pieces may cook faster. This dish pairs beautifully with Easy Homemade Chicken Pot Pie for a comforting meal.
Serving Suggestions
Serve the chicken hot, spooning the flavorful onion sauce over the top. This dish goes well with steamed vegetables or a light salad for a balanced meal. For a heartier option, consider pairing it with mashed potatoes or rice to soak up the delicious sauce. It also complements American recipes like Chicken Velveeta or Almond Chicken Breasts.
Storage & Reheating
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, place the chicken and onions in a skillet over low heat, adding a splash of water to prevent drying out. Cover the pan to help steam the chicken, ensuring it remains moist and tender.
Nutrition & Diet Analysis (per serving)
Each serving of Chicken No-Fat Fry With Onions contains roughly 76 calories, with 6g protein, 13g carbohydrates, and 1g fat. It is an excellent source of vitamin C (208% of the Daily Value) and dietary fiber (28% of the Daily Value), and a good source of potassium and protein. Note that it is relatively high in sodium, at 1929mg per serving (84% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use boneless chicken for this recipe?
Yes, boneless chicken can be used; however, adjust the cooking time as it will cook faster. Start checking for tenderness after 20 minutes to avoid overcooking.
What can I serve with chicken no-fat fry?
This dish pairs well with a variety of sides. Consider serving it with a fresh garden salad or roasted vegetables. For a comforting addition, mashed potatoes or rice can complement the sauce beautifully.
Can I make this recipe ahead of time?
Absolutely! You can prepare the chicken and onions in advance, then refrigerate them. When ready to serve, simply reheat in a skillet over low heat, adding a bit of water to maintain moisture.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).