Heart-Healthy Shredded Meat with Onions
Transform your meals with this wholesome recipe for Heart-Healthy Shredded Meat with Onions, a deliciously savory dish that's packed with flavor and goodness. Featuring tender, perfectly seasoned boneless chicken breast combined with sweet caramelized onions, a fragrance of smoked paprika and ground cumin, and a bright, zesty finish of lemon juice, this dish is as nutritious as it is satisfying. Simmered in low sodium chicken broth and enhanced with a touch of garlic and fresh parsley, it's perfect for those seeking a low-fat, nutrient-dense dinner option. Ready in under an hour, this versatile recipe pairs wonderfully with whole grain rice or a crisp green salad, making it ideal for weeknight dinners or meal prepping. Savor the bold, comforting flavors of this heart-healthy meal while prioritizing wellness without compromising on taste.
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Recipe Information
Ingredients
- 1 pound boneless skinless chicken breast
- 2 tablespoons extra virgin olive oil
- 2 large onions, thinly sliced
- 1 cup low sodium chicken broth
- 3 garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 1 bay leaf
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon lemon juice
Instructions
Heat 1 tablespoon of extra virgin olive oil in a large, deep skillet over medium heat.
Add the sliced onions to the skillet and cook, stirring occasionally, until they turn golden and soft, about 10 minutes.
Remove the onions from the skillet and set them aside.
In the same skillet, add the remaining tablespoon of olive oil and heat over medium heat.
Season the chicken breasts with ground cumin, smoked paprika, salt, and black pepper.
Place the chicken in the skillet and sear each side for about 3-4 minutes, until lightly browned.
Add minced garlic to the skillet and sauté until fragrant, about 1 minute.
Pour in the low sodium chicken broth and return the caramelized onions to the skillet.
Add the bay leaf to the mixture.
Reduce heat to low, cover, and simmer for 25-30 minutes, ensuring the chicken is cooked through and easily shreds with a fork.
Remove the chicken from the skillet and shred it using two forks.
Return the shredded chicken to the skillet, mix well with the onions and broth, and cook for an additional 5 minutes to meld the flavors.
Remove the bay leaf, stir in fresh parsley and lemon juice.
Serve warm along with a side of whole grain rice or a green salad to complete this heart-healthy meal.
Nutrition Facts
Calories |
1084 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.0 g | 56% | |
| Saturated Fat | 8.2 g | 41% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 344 mg | 115% | |
| Sodium | 2058 mg | 89% | |
| Total Carbohydrate | 36.8 g | 13% | |
| Dietary Fiber | 7.3 g | 26% | |
| Total Sugars | 14.9 g | ||
| Protein | 134.0 g | 268% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 224 mg | 17% | |
| Iron | 7.7 mg | 43% | |
| Potassium | 1943 mg | 41% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
