When V was told to start counting carbs, and to pay attention to how many he ate (so he could inject accordingly), I thought we would be carefully monitoring pasta, rice, grains, potatoes….
I never gave a thought to onions.
They told us that fruit had to be included but said vegetables were fine.
Apparently no one ever gave a thought to onions.
Or leeks, garlic, shallots….
Or any other vegetable.
All vegetables, I'm learning, have carbs…. Some more than others.
Four months ago I would have looked at this dish and assume no, or at least, very few, carbs.
Of course, I never really paid attention…
There are a few carbs in the tomato, cornstarch, and wine, but most of the carbs in this dish come from the onion and garlic.
I can give up some things, but cook without alliums? Impossible!
Chicken with Onions, Bay and Thyme
2 chicken breasts, boneless,
skinless 300gr, 10.5oz
1 large or 2 small onions 175gr, 6.2oz
2 cloves garlic 6gr, .2oz
2 tsp olive oil 9gr, .32oz
1 tsp thyme
2 bay leaves (laurel)
1/2 cup chicken broth 112gr, 4oz
1/2 cup white wine 120gr, 4.2oz
1 tbs tomato paste 15gr, .5oz
1 tbs cornstarch (maizena, corn flour) dissolved in 2 tbs water 8gr, .28oz
Slice the onion and finely chop the garlic. Sauté onion in oil in
nonstick skillet over medium-high heat, about 5 minutes. When onion
starts to brown add garlic and sauté 1 minute longer. Move onion and
garlic to the sides of the pan, add chicken breasts, and sauté until
lightly browned, about 7 minutes. Stir in thyme, bay leaf, wine, stock
and tomato paste. Cover, reduce heat and simmer until chicken is done,
about 15 minutes.
Dissolve cornstarch in chicken stock. Uncover,
increase heat and remove bay leaves. Remove chicken to small
platter. Add cornstarch to onions and stir until sauce is
thickened. Spoon onions around chicken and serve.
Entire Recipe / per serving
Calories: 624 / 312
Total Carbohydrates: 32 / 16
Dietary Fiber: 4 / 2
Total Fat: 13 / 6.5
Saturated Fat: 2 / 1
Cholesterol: 174 / 87
Protein: 73 / 36.5
Calcium: 99 / 49.5
Sodium: 496 / 248
Glycemic Index: low
I try to be accurate, but I do not guarantee it. I use 'grams' as
the unit of weight; with an approximate conversion to ounces.
For more recipes check out my internet cook book: Easy Gourmet Dinners