Reminiscent of French onion soup, this quick and easy chicken dish brings together the savory flavors of caramelized onion and Gruyere cheese into a healthy, low-fat, high protein dish. Serve with your favorite grain or roasted potatoes for a satisfying meal.
Serving Size: 133g/ One 4-oz chicken breast with onions and cheese
Prep Time: 5 minutes
Total Time: 30 minutes
Nutrition Facts: 215 calories / 4g carbs / 30g protein / 9g fat
- 1 pound (454g) skinless, boneless chicken breast
- ½ teaspoon salt
- 1 tablespoon olive oil
- 1 large (128g) onion (thinly sliced)
- 2 cloves (11g) garlic (minced)
- ¾ cup beef broth
- 1 teaspoon dried thyme
- ½ cup (54g) shredded Gruyere cheese
- Cut chicken into four, 4 ounce portions. Season chicken breasts with ¼ teaspoon salt and a pinch of ground pepper. Thinly slice onion into rings and set aside, this should total about 1 cup. Turn on the oven broiler (if planning to use for the last step).
- Heat 2 teaspoons of olive oil in a large skillet over medium-high heat. Add chicken breasts to the pan and sear on each side until browned, 2-3 minutes per side. Remove chicken from the pan and set aside.
- Turn down the heat to medium-low and add remaining teaspoon of oil and onions. Saute, stirring frequently until they begin to brown and caramelize, 8-10 minutes. If they begin to stick, use a little of the broth to help release them from the pan.
- When onions are soft and browned, add garlic and stir until fragrant, about 30 seconds. Add chicken back to the pan, along with broth, thyme, and remaining ¼ teaspoon of salt. Cover and cook for 5-6 minutes until chicken is mostly cooked through. Uncover the pan and let chicken finish cooking while the broth reduces, about 2-3 minutes. Internal temperature of the chicken should reach 165 F.
- Once chicken is cooked, sprinkle Gruyere cheese evenly across chicken and place the pan under the broiler for 1-2 minutes until the cheese is melted, bubbly, and slightly browned.
- Chicken broth can be substituted for the beef broth but the depth of flavor may change slightly. Consider substituting Swiss cheese if Gruyere is unavailable.
- No broiler? No problem. The last step can be completed by covering the pan and cooking on the stove until the cheese melts.
- Cooking time for chicken may vary depending on thickness. Adjust time up or down accordingly.
- Serve with cooked quinoa, farro, wild rice or roasted potatoes (macros not included).
- Garnish with fresh parsley, as desired.