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Healthy French Onion Chicken Bake

Healthy French Onion Chicken Bake

Ingredients:

  • 4 boneless, skinless chicken breasts (about 1.5 lbs)
  • 1 large onion, thinly sliced
  • 1 tbsp olive oil
  • 1 tbsp balsamic vinegar (optional for sweetness)
  • 2 cloves garlic, minced
  • 1 cup low-sodium beef broth
  • 1/2 cup reduced-fat shredded Swiss cheese (or Gruyère)
  • 1 tbsp fresh thyme (or 1 tsp dried thyme)
  • Salt and pepper, to taste
  • 1 tsp Worcestershire sauce (optional for extra flavor)
  • 1 tbsp fresh parsley, chopped (for garnish)

Instructions:

  1. Preheat Oven: Preheat your oven to 375°F (190°C).
  2. Cook Onions: In a large skillet, heat olive oil over medium heat. Add the sliced onions and cook, stirring occasionally, until they become soft and caramelized (about 15-20 minutes). If the onions start sticking to the pan, add a little beef broth to help deglaze.
  3. Add Garlic & Seasoning: Once the onions are caramelized, add minced garlic and cook for an additional 1-2 minutes until fragrant. Add the balsamic vinegar (if using), Worcestershire sauce, and thyme, stirring to combine. Pour in the beef broth and bring to a simmer. Cook for another 5-7 minutes to reduce the liquid slightly.
  4. Prepare Chicken: While the onions are cooking, season the chicken breasts with salt and pepper on both sides. You can sear them briefly in a separate pan (about 2-3 minutes per side) for a golden crust, or just place them directly into a baking dish if you prefer.
  5. Assemble the Bake: Place the seasoned chicken breasts in a greased 9×13-inch baking dish. Pour the caramelized onion mixture evenly over the chicken breasts.
  6. Bake: Bake in the preheated oven for about 25-30 minutes, or until the chicken reaches an internal temperature of 165°F (75°C).
  7. Add Cheese: Sprinkle the reduced-fat Swiss cheese over the chicken and return to the oven. Bake for an additional 5-7 minutes, or until the cheese is melted and bubbly.
  8. Serve: Garnish with fresh parsley before serving.

WW Points (Approximate per serving):

  • Freestyle Points: 4 points per serving (if using reduced-fat cheese and skinless chicken breasts).
  • SmartPoints: About 4-6 points, depending on the exact ingredients and portion sizes.

Tips:

  • You can add some roasted vegetables (like zucchini or bell peppers) to the baking dish for more flavor and to bulk up the meal without adding too many points.
  • For an extra crispy top, broil for a minute or two after the cheese has melted.

Enjoy this healthy, WW-friendly French Onion Chicken Bake as a satisfying, low-point dinner!