Fit Fare

In addition to the sulfur compounds that give alliums their bite and make them heart-healthy, onions have antioxidant flavonoids that garlic does not have. While raw onions are best, eating them cooked still provides useful benefits. They’re rich in vitamin C, potassium and calcium, and contain the phytonutrients thiosulfinates and fructooligosaccharides, flavonoids (red and yellow onions), and anthocyanins (red onions). They are also high in fiber.

Other benefits, according to author Dana Jacobi, are:

Sulfur compounds help combat heart disease by thinning the blood and helping to raise “good” HDL levels.

Anti-inflammatory flavonoids, including quercetin, can help protect lungs against cancer and asthma, and are not destroyed by cooking.

Antibacterial flavonoids protect against Helicobacter pylori, the bacteria that creates ulcers.

from 12 Best Foods Cookbook.

It is recommended that you eat onions and other alliums every day. These include garlic, shallots, green onions, chives, and leeks, although leeks have the least amount of beneficial properties.

Onions are a part of almost of every cuisine’s flavor base. The one thing French mirepoix, Spanish sofrito, Italian soffrito, and the Cajun “holy trinity” all have in common is onions. They’re grilled, baked, broiled, braised and sauteed. Cooking alliums takes away their bite and makes them sweet.

But while they are ubiquitous in most cuisines, they don’t often get the spotlight in a recipe. They’re plentiful in Senegalese Lemon Chicken, a dish inspired by a traditional chicken dish from the Casamance region of Senegal called Poulet Yassa.

While the original dish has chilies in it for some heat and other vegetables such as carrots and celery, Jacobi’s versions focuses on lemon and thyme, giving it a subtle, sophisticated flavor reminiscent of Chicken Provencal. This was very tasty and would make an excellent main dish for entertaining. It is excellent served over brown rice.

Senegalese Lemon Chicken

(I made this recipe with chicken quarters instead of chicken breasts, but for this dish the end result would be the same.)

2 large white onions, thinly sliced
1/4 cup chopped flat-leaf parsley
4-5 fresh thyme sprigs, or 1/2 tsp dried
1 bay leaf
1 small clove garlic, smashed
1/2 tsp salt
6 grinds black pepper
juice of 2 lemons
2 Tbsp canola oil
1 large skinless whole chicken breast with ribs, cut in 4 pieces (1-1/2 lbs.)

Place the onions in a large, resealable plastic bag. Add the parsley, thyme, bay leaf, garlic, salt, and pepper. Pour in the lemon juice and oil. Seal the bag and shake to coat the onions with the marinade. Add the chicken, reseal, and shake the bag. Refrigerate for 2 to 3 hours.

Remove the chicken from the marinade and pat dry. Coat a deep, medium
skillet, with a tight-fitting lid, with cooking spray. Over medium-high heat, brown the chicken on both sides, turning it once, 8 minutes. Remove the chicken to a plate.

Lift the onions from the marinade and add them to the skillet. Cook,
stirring occasionally, until they are limp and brown, but not soft, 10
minutes. Return the chicken to the pan. Pour in the reserved marinade, including the solids. Cover the pan and simmer for 20 minutes. Turn the chicken, cover, and continue cooking until the meat is white near the bone, 15 to 20 minutes. Remove bay leaf before serving.

Makes 4 servings.

Per Serving: 212 calories, 8 g fat, 1 g saturated fat, 21 g protein, 14 g carbohydrates, 3 g fiber

from 12 Best Foods Cookbook, by Dana Jacobi (Rodale Press, 2005)