Recipes: More Comfort Food

the recipes

february 2004

More Comfort Food

Chicken-Stuffed Onions

(makes 4 servings)

	Refrigerated butter-flavored cooking spray
4	large sweet onions
1 1/3	cups cooked long-grain white rice
2	ounces lean ham, minced
1	pound ground chicken breast
2	large cloves garlic, minced
2	large plum tomatoes, seeded and finely chopped
2	tablespoons tomato paste
2	tablespoons chopped parsley
1	teaspoon crushed dried thyme
	Salt (optional)
	Freshly ground pepper, to taste
1	cup shredded Monterey Jack cheese
1	cup evaporated skim milk

Preheat oven to 3325°F. Lightly coat a shallow 3-quart casserole with the cooking spray. Set aside.
Cut a slice from the root end of each onion so they stand upright. Cut off the top quarter of the onions. Cut a cone shape into each onion and, using a small spoon, scoop out the centers, leaving a shell about 1/4-inch thick.
Finely chop the centers of the onions and set aside. Cook the onion shells in boiling water to cover until the shells are tender but still hold their shape. Using a slotted spoon, remove the onions from the water and drain upside down on paper towels.
Place the cooked rice over the bottom of the prepared casserole. Sprinkle with the minced ham.
Crumble the ground chicken into a large nonstick skillet. Set over medium-high heat and sauté until the chicken is no longer pink, about 5 minutes, breaking up the clumps of chicken with a wooden spoon. Add the reserved chopped onion, and the garlic. Sauté for 5 minutes, stirring frequently. Stir in the tomatoes, tomato paste, parsley, and thyme. Taste and season with salt (if using) and pepper. Remove from the heat.
Arrange the onion shells over the rice and spoon the chicken mixture into the onion shells, mounding slightly on top. Sprinkle with the cheese and pour the evaporated milk over all.
Bake, uncovered, for 1 to 1 1/4 hours, until onions are tender and the rice is crusty brown. Serve at once.

Per serving:	449 calories (37% calories from fat), 19 g total fat (8 g saturated fat), 36 g protein, 36 g carbohydrate, 3 g dietary fiber, 108 mg cholesterol, 485 mg sodium, 670 mg potassium
Diabetic exchanges:	4 1/2 lean protein, 2 1/2 carbohydrate (1 bread/starch, 1/2 skim milk, 3 vegetable), 1 fat

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