Onion Smothered Chicken(Diabetic Recipe)
A savory chicken dish smothered in tender onions and flavorful sauces, perfect for comforting dinners and suitable for those seeking a diabetic-friendly, low-fat meal.
Ingredients
Instructions
- Preheat oven to 350°F (175°C).
- Dip chicken pieces into skim milk, then coat with flour.
- Heat 3 tablespoons vegetable oil in a large skillet over medium heat; cook chicken until browned on both sides.
- Arrange browned chicken in a 13 x 9 x 2-inch baking pan.
- Add remaining oil to the skillet; cook and stir sliced onions until tender.
- Stir in soy sauce, teriyaki sauce, and boiling water; heat to boiling.
- Pour the onion and sauce mixture over the chicken in the baking pan.
- Cover tightly and bake at 350°F (175°C) until fork-tender, about 45 minutes.
- Serve hot with cooked rice.
Tips & Substitutions
For a lighter version, consider using skinless chicken pieces. If you need a gluten-free option, substitute the flour with cornstarch or a gluten-free flour blend. You can also use low-sodium soy sauce to reduce sodium content. If time is short, pre-cooked chicken can be added for quicker preparation, but adjust cooking time accordingly.
Serving Suggestions
This dish pairs beautifully with hot cooked rice, which soaks up the flavorful sauce. For added nutrition, serve alongside steamed vegetables like broccoli or green beans. A fresh garden salad can also complement the meal. The dish is perfect for family gatherings or weeknight dinners, showcasing classic American recipes.
Storage & Reheating
Leftovers should be stored in an airtight container in the refrigerator for up to 3 days. To reheat, place the chicken in a baking dish, cover with foil, and warm in a preheated oven at 350°F (175°C) until heated through, about 20-25 minutes. This helps maintain moisture and flavor.
Nutrition & Diet Analysis (per serving)
Each serving of Onion Smothered Chicken(Diabetic Recipe) contains roughly 370 calories, with 12g protein, 56g carbohydrates, and 11g fat. It is an excellent source of protein (23% of the Daily Value), and a good source of iron. Note that it is relatively high in sodium, at 2194mg per serving (95% 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 to ensure it remains moist and tender. Boneless pieces typically cook faster, so check for doneness after about 30 minutes.
What can I substitute for teriyaki sauce?
If you don't have teriyaki sauce, you can mix soy sauce with honey or brown sugar and a bit of ginger for a similar flavor profile. Alternatively, a homemade teriyaki sauce using soy sauce, vinegar, and sweetener can be made.
Is there a way to make this dish spicier?
Absolutely! You can add a splash of hot sauce or sprinkle red pepper flakes into the onion and sauce mixture for an extra kick. Additionally, consider marinating the chicken in a spicy seasoning blend before cooking.
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).