Enjoy dinner with this tasty grilled chicken and sweet onions recipe that comes with a zesty marinade - ready in less than an hour!
Marinade and Sauce
-
1/2
-
cup nonfat tomato French salad dressing
-
1/4
-
cup chopped sweet onion (such as Vidalia®, Maui or Texas Sweet)
-
1
-
tablespoon Worcestershire sauce
-
2
-
small Italian plum tomatoes, coarsely chopped
Grilled Chicken and Onions
-
4
-
boneless skinless chicken breast halves
-
4
-
(1/4-inch thick) slices sweet onion (such as Vidalia®, Maui or Texas Sweet)
Steps
-
1
In blender container, combine all marinade and sauce ingredients; blend until pureed. Place 1/2 cup mixture in 1-quart resealable food storage plastic bag; reserve remaining mixture in small saucepan for sauce. Add chicken breast halves to bag; seal bag and turn chicken to coat. Refrigerate 30 to 60 minutes to marinate, turning once.
-
2
Heat grill. When ready to grill, remove chicken from marinade; reserve marinade. Place chicken and onion slices on gas grill over medium heat or on charcoal grill 4 to 6 inches from medium coals. Brush onion slices with reserved marinade. Cook 10 to 15 minutes or until chicken is fork-tender and juices run clear, turning once. Discard any remaining marinade.
-
3
Meanwhile, heat reserved sauce in saucepan over low heat for 3 to 4 minutes, stirring occasionally. Serve sauce with chicken and onion slices.
-
1
In blender container, combine all marinade and sauce ingredients; blend until pureed. Place 1/2 cup mixture in 1-quart resealable food storage plastic bag; reserve remaining mixture in small saucepan for sauce. Add chicken breast halves to bag; seal bag and turn chicken to coat. Refrigerate 30 to 60 minutes to marinate, turning once.
-
2
Heat grill. When ready to grill, remove chicken from marinade; reserve marinade. Place chicken and onion slices on gas grill over medium heat or on charcoal grill 4 to 6 inches from medium coals. Brush onion slices with reserved marinade. Cook 10 to 15 minutes or until chicken is fork-tender and juices run clear, turning once. Discard any remaining marinade.
-
3
Meanwhile, heat reserved sauce in saucepan over low heat for 3 to 4 minutes, stirring occasionally. Serve sauce with chicken and onion slices.
Expert Tips
Nonfat dressing delivers great flavor with no extra fat grams. Try several brands to discover your favorite tomato-based nonfat dressing.
Try pork chops in this recipe; use 1/2-inch chops and marinate them as directed. Grill for 10 to 15 minutes, or until the chops are no longer pink in the center, turning chops once. Take care not to overcook them; pork dries out very quickly.
To broil chicken and onion slices, place on broiler pan; broil 4 to 6 inches from heat using times above as a guide, turning once.
NUTRITION INFORMATION PER SERVING
Serving Size: 1 Serving
- Calories
- 190
- Calories from Fat
- 36
% Daily Value
- Total Fat
- 4g
- 6%
-
- Saturated Fat
- 1g
- 5%
- Cholesterol
- 75mg
- 25%
- Sodium
- 310mg
- 13%
- Total Carbohydrate
- 11g
- 4%
-
- Dietary Fiber
- 1g
- 4%
- Sugars
- 7g
- Protein
- 27g
- Vitamin A
- 6%
- 6%
- Vitamin C
- 6%
- 6%
- Calcium
- 2%
- 2%
- Iron
- 8%
- 8%
Exchanges:
1 Starch; 1 Other Carbohydrate; 3 1/2 Very Lean Meat; 1/2 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
®Vidalia is a registered trademark of the Georgia Department of Agriculture.
© 2016 ®/TM General Mills All Rights Reserved