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CARAMELIZED ONION AND CHICKEN STIR-FRY
20

CARAMELIZED ONION AND CHICKEN STIR-FRY

NUTRITION
HEALTHY RECIPES
Feb 22, 2025

CARAMELIZED ONION AND CHICKEN STIR-FRY

Caramelized Onion and Chicken Stir-Fry is a mouthwatering dish that perfectly balances the savoury richness of chicken with the deep, sweet complexity of slow-cooked caramelized onions. The balsamic vinegar enhances the onion’s natural sweetness while adding a tangy depth that complements the tender, juicy chicken. Stir-frying in olive oil allows the flavours to meld together quickly, creating a dish that is simple and packed with flavour. The golden onions bring a velvety texture, while the chicken remains juicy with a perfectly seared exterior. High in protein and naturally low in fat, this meal is an excellent option for those seeking a healthy yet indulgent dish. Whether served over rice, quinoa or with roasted vegetables, this Caramelized Onion and Chicken Stir-Fry is an easy, elegant and flavourful choice for a quick yet satisfying dinner.

RECIPE CATEGORY

Dinner

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

Stir-Fry

OCCASION/HOLIDAY

Weeknight Dinner, Quick Meal, Family Dinner

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, Low Fat, High Protein, Quick & Easy, Gluten-Free

DISH TYPE

Stir-Fry

INGREDIENTS

  • 100g chicken breast, sliced
  • 30g caramelized onions
  • 1 tsp balsamic vinegar
  • 1 tsp olive oil

FULL NUTRITIONAL INFORMATION

  • Calories: 190
  • Protein: 23g
  • Carbohydrates: 5g
  • Fat: 7g
  • Saturated Fat:5g
  • Fibre: 1g
  • Sodium: 240mg
  • Sugar: 3g

PREPARATION

  • Prepare The Chicken: Slice the chicken breast into thin strips for even cooking.
  • Heat The Pan: Place a non-stick pan over medium-high heat and add the olive oil, allowing it to heat for about 30 seconds.
  • Cook The Chicken: Add the sliced chicken and stir-fry for 4-5 minutes until golden brown and cooked through. Remove from the pan and set aside.
  • Caramelize The Onions: In the same pan, add the caramelized onions and stir for 1-2 minutes to reheat and develop flavour.
  • Add The Balsamic Glaze: Stir in the balsamic vinegar and cook for another minute, letting the sauce slightly thicken.
  • Combine Everything: Return the cooked chicken to the pan, tossing it to coat it evenly in the balsamic onion mixture.
  • Serve Immediately: Remove from heat and enjoy hot, either on its own or with a side of rice, quinoa or roasted vegetables.

PREP TIME

5 minutes

COOKING TIME

7 minutes

TIPS

  • Use High-Quality Balsamic Vinegar: Aged balsamic vinegar offers a richer, more complex flavour.
  • Slice Onions Thinly: This ensures they caramelize evenly and develop a deep, sweet flavour.
  • Avoid Overcooking Chicken: Stir-fry on high heat to keep it tender and juicy.
  • Deglaze The Pan: A splash of water or chicken broth can lift the caramelized bits for more flavour.
  • Enhance The Texture: Add a handful of baby spinach at the end for extra nutrients and freshness.

VARIATIONS

  • Vegetarian Alternative: Swap chicken for tofu or portobello mushrooms for a plant-based version.
  • Extra Vegetables: Add bell peppers, zucchini or cherry tomatoes for a more colourful dish.
  • Spicy Kick: Stir in a pinch of red pepper flakes or cayenne for some heat.
  • Garlic Infusion: Sauté minced garlic with the onions for a richer, more aromatic taste.
  • Low-Sodium Option: Use reduced-sodium balsamic vinegar or substitute with apple cider vinegar for a lighter variation.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in a pan over medium heat for the best texture.
  • Freezing: Cooked chicken can be frozen separately for up to 1 month. Thaw overnight in the fridge before reheating.
  • Meal Prep: Pre-slice the chicken and onions ahead of time for a faster cooking process.

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