Hope you all did well on your Whole 9 challenge. Here is a recipe that will help you ease back into introducing other foods, but will still keep you near the Whole 9 way of life.
Sweet Carmalized Onion Chicken Breast with Balsamic Glazed Asparagus
1 bunch asparagus (trim bottoms 1 inch from the end)
1 TBSP balsamic vinegar
Sea salt & fresh ground pepper, to taste
Olive Oil Cooking Spray
1 medium Vidalia sweet onion, thinly sliced in strips
2 TBSP unsweetened dried cranberries
4 boneless, skinless chicken breasts, pounded thin
Heat large nonstick or cast-iron skillet over high heat for 1 minute. Reduce heat to low and mist with cooking spray. Add onion and cook until carmalized (about 20 minutes). Add cranberries and saute for another 2 minutes. Remove from heat, place in a separate dish, but keep warm.
Preheat oven to 350 degrees. Place asparagus spears on a nonstick cookie sheet lined with aluminum foil. Drizzle asparagus with vinegar and season with salt and pepper. Bake for 15 minutes, then remove from the heat. Place foil over the pan to keep warm.
Heat the same skillet or pan that you cooked the onions in. Add chicken and cook for about 3-4 minutes per side until browned on each side. Cook through until no longer pink. Season with salt and pepper. Add onion-cranberry mixture to chcken and cook for 2 more minutes. Remove from heat.
Serves: 4
We often see accessory work programmed consisting of trunk work, mobility, prehab/rehab, and even bodybuilding. Is this just to fill the hour, or is it important? Of course it is, and let me explain why! The fact that it happens to be at the end of the workout does not mean it is less important. […]
MORE INFO
The law of individuality tells us we are all the same, but we are all different. We are all made of blood and tissue but how we approach things or respond is individual. Everyone will respond differently based on genetics, stress load, nutrition, and recovery. However, there are some general things that you can focus […]
MORE INFO
On January 21st, CrossFit West Houston turned ten years old. Ten years in business is a pretty big milestone. Big milestones offer a time to reflect on the good, the bad and the ugly. Certainly, there has been all those things in the last decade, but from all of that there were lessons. The last […]
MORE INFO
3 Comments to "Sweet Carmalized Onion Chicken Breast with Balsamic Glazed Asparagus"
Tony says:
November 10, 2011 at 1:56 pm -
This sounds absolutely delicious. I’m going to have to try it this weekend to find out for sure 😉
Elena says:
November 10, 2011 at 2:00 pm -
Just out of curiosity, what on the ingredient list is not Whole 9? The berries?
Thank you!
Elena,
ShelleyB says:
November 15, 2011 at 9:18 pm -
Eleana,
Whole 9 would say that some fruit is ok. However, they would want you watch your intake during the day on that. They advocate for SMALL quantities fo dried fruit due to the naturally occuring sugar. Also,you would have to be vigilent in watching the labels, because dried fruit tends to be processed. Whole 9 also indicates that vinegar is not technically Paleo. But, they are fine with it again in small quanitites.
A suggestion you COULD do, is to take whole cranberries, and reduce them down in a little liquid. Then mix that with the onions. You would know for sure that they are not processed.
Let me know what you think of the recipe!