Ingredients:
For the Chicken:
4 boneless, skinless chicken breasts
Salt and pepper to taste
1 tablespoon olive oil
For the French Onion Sauce:
2 large onions, thinly sliced
2 cloves garlic, minced
1 tablespoon olive oil
1 tablespoon whole wheat flour
1 cup low-sodium chicken broth
1/4 cup low-fat Greek yogurt
1 teaspoon dried thyme
Salt and pepper to taste
For Topping:
1/2 cup whole wheat breadcrumbs
1/4 cup grated Parmesan cheese
Fresh parsley, chopped, for garnish (optional)
Instructions:
Preheat your oven to 375°F (190°C). Grease a baking dish large enough to hold the chicken breasts.
Season the Chicken:
Season the chicken breasts with salt and pepper on both sides.
Sear the Chicken:
In a large skillet, heat the olive oil over medium-high heat. Sear the chicken breasts for about 2-3 minutes on each side, or until they are nicely browned. They don’t need to be cooked through at this stage, as they will finish cooking in the oven.
Make the French Onion Sauce:
In the same skillet, add another tablespoon of olive oil. Add the thinly sliced onions and cook over medium-low heat for about 15-20 minutes, or until they are caramelized. Add minced garlic and cook for an additional minute.
Sprinkle the flour over the onions and stir to combine. Cook for another minute to remove the raw taste of the flour.
Gradually add the chicken broth, stirring continuously to prevent lumps from forming. Bring the mixture to a simmer.
Reduce heat and stir in the Greek yogurt, dried thyme, salt, and pepper. Cook for another 2-3 minutes until the sauce is smooth and creamy.
Assemble the Dish:
Pour the French onion sauce over the seared chicken breasts in the baking dish.
Prepare the Topping:
In a small bowl, combine the whole wheat breadcrumbs and grated Parmesan cheese. Sprinkle this mixture evenly over the chicken and sauce.
Bake:
Place the baking dish in the preheated oven and bake for about 20-25 minutes, or until the chicken is cooked through and the topping is golden brown.
Garnish and Serve:
Optionally, garnish with chopped fresh parsley before serving.
Enjoy your Healthy French Onion Chicken Bake! This dish is packed with flavor and a great way to enjoy a classic French onion flavor in a healthier way.
