Life

#BaptistHealthy Easy Eats: Chicken with Sauteed Onions, Apples and Rosemary for Rosh Hashanah

What are you serving for Rosh Hashanah? During the holidays, eating appleswith honey is a Rosh Hashanah tradition the ancient Jews believed had healingpowers. Dipping the apples in honey is part of the celebration to signify thehope of a sweet new year.

When combined with chicken, this one-pan recipe is easy to prepare and cooksin less than 20 minutes, making it the perfect healthy meal for the holiday seasonor any time of the year.

Chicken with Sauteed Onions, Apples and Rosemary
drizzled with Honey

Ingredients
(Makes 4 servings)

  • ½ tablespoon unsalted butter
  • ½ tablespoon extra-virgin olive oil
  • 1 small sweet onion, thinly sliced (about 1 cup)
  • 2 small red apples, sliced (Fuji, Gala, Honeycrisp or Rome apples work well)
  • 1 ½ pounds boneless, skinless chicken breasts, cut into 1-inch strip
  • 1 tablespoon fresh rosemary, finely chopped, divided
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • 2 tablespoons apple cider vinegar
  • A drizzle of honey

Preparation

  • In a largesauté pan, heat butter and oil over medium-high heat.
  • Add onionand apple slices and sauté for 3-4 minutes (depends on the thickness), untilsoftened and slightly browned.
  • Meanwhile,season the chicken strips with 2 teaspoons of rosemary, salt and black pepper.
  • Push theonion and apple slices to the sides of the pan and add chicken breast strips tothe middle. Brown on both sides, about 5-6 minutes total.  (If your pan istoo crowded, do this in batches – or remove the onions and apples – so you canproperly brown the chicken.
  • Add applecider vinegar and the onions and apples (if you removed them) and remainingteaspoon of rosemary.
  • Cover thepan, reduce the heat to medium and cook until chicken is thoroughlycooked. 
  • Servechicken and apples with extra pan juices.
  • Optional:  drizzle with honey

Nutritional information (per 4 ounce serving): Calories245, Fat 5g, Carbohydrate 9g, Sodium 220mg, Protein 39g.

About the Author

Amy Kimberlain is a registered dietitian and Certified Diabetes Educator and Care Specialist (CDCES) with Community Health at Baptist Health South Florida. Ms. Kimberlain has 20 years of experience in nutrition and dietetics. Active in the community, she has contributed her expertise to various public health initiatives, including childhood obesity, diabetes and family health. Ms. Kimberlain is an academy media spokesperson for the Academy of Nutrition and Dietetics, the world’s largest organization of food and nutrition professionals. She earned bachelor’s degrees in nutrition and Spanish from Florida State University. She is also an avid runner and registered yoga teacher.

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