No-Fat Fry With Onions
|Broiler-fryer||1 , (about 2 pounds) (cut in serving-size pieces)|
|Onions||2 Large, sliced|
|Water||1⁄2 Cup (8 tbs)|
Place chicken, skin side down, in a single layer in a large frying pan.
Sprinkle with salt and pepper; place onion slices on top; cover tightly.
(No need to add any fat.)
Cook over low heat 30 minutes.
Tilt lid slightly so liquid will evaporate; continue cooking 20 minutes longer, or until chicken is tender and golden.
Place chicken on a heated serving platter, pushing onions back into pan; stir in water, mixing with browned bits from bottom of pan; cook until liquid evaporates.
Spoon over chicken.
Dieters portion: 1/4 of the chicken and about 1/4 cup onions â€” 221 calories.