More Onions?

Do you ever wonder why so many of our recipes here at Spend Smart. Eat Smart. have onions in them? Just last week I shared our August recipe of the month, Cool Cucumber Salad, which is another recipe with onions in it. Below I share my top three reasons for including onions in recipes and my top three onion-containing recipes.

I include onions in recipes because:

  1. Onions add flavor. Cooked or raw, onions add flavor to recipes without adding salt or special ingredients.
  2. Onions are inexpensive and available year-round. Since they are easy to store, onions can be found at a reasonable price any time of year.
  3. Onions freeze well. I do not enjoy the tears that come with chopping onions, but I do like that I can chop a large amount of onions at one time and store them in the freezer. Then, when I need onions for a recipe, I just reach into my freezer and dump in some onions.

My favorite onion recipes are:

  1. Chicken Fajitas – I love onions and peppers cooked together in a skillet.
  2. Chicken and Rice Soup – This is a recipe where I rely on my frozen, chopped onions.
  3. Cowboy Caviar – The flavor and crunch of a fresh onion is a perfect complement to the milder beans and corn in this recipe.

Here at Spend Smart. Eat Smart. we think onions are a pretty great vegetable and we encourage you to try using one in your cooking this week. If you would like to know more about how to chop an onion, check out the short video above.

Enjoy!

Justine Hoover

Justine Hoover

Justine Hoover is a Registered Dietitian and mom who loves to cook for her family.

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Chicken Fajitas

chicken fajitasWhen it is hot outside heating the oven to cook seems counterproductive and sometimes I’m just too lazy to start the grill. A dish that will cook quickly on the stove top seems to work the best. This recipe does require some chopping, but it goes together very fast. Plus, when you make it yourself you control the amount of fat used, which can be an issue with restaurant meals.

As the first step indicates, partially freezing any meat or poultry will make these slices possible.  Likewise, a sharp knife for cutting the onion, peppers and tomatoes will make your life much easier. Just make sure to wash your knife and cutting board after you work with the chicken.

As with all of our recipes, you need to adjust this one to your family’s tastes and what is available. Use the color of peppers and onions you like or have on hand. Use corn or wheat tortillas and substitute beef or pork for the chicken. You could also go meatless and use 1 can (15 ounces) of drained and rinsed black beans.

Chicken Fajitas

Serving Size: 1 tortilla with 2/3 cup filling

Serves: 6 (makes 4 cups of filling)

Ingredients: chicken fajitas label

  • 1 pound boneless, skinless chicken breast
  • 2 teaspoons chili powder
  • 2 teaspoons garlic powder
  • 1 1/2 tablespoons vegetable oil
  • 1 red bell pepper, thinly sliced
  • 1 green bell pepper, thinly sliced
  • 1 medium onion, thinly sliced
  • 6 whole wheat tortillas, 8-inch
  • Optional Toppings:6 ounces shredded low fat cheddar cheese; 1 cup chopped tomato;, chopped cilantro; sliced jalapeno

Instructions: 

  1. Freeze chicken 30 minutes until firm and easier to cut. Cut chicken into 1/4-inch strips. Place in a single layer on a plate. Wash hands, knife, and cutting board. Sprinkle both sides of strips with chili and garlic powder.
  2. Add oil to a 12-inch skillet. Heat to medium high. Add chicken strips. Cook about 3-5 minutes, stirring frequently.
  3. Add bell peppers and onion. Stir and cook until vegetables are tender and chicken is no longer pink. (Heat chicken to at least 165°F).
  4. Scoop chicken mixture ( 2/3 cup each) onto tortillas. Top with your favorite toppings.
  5. Serve flat or rolled

Tips:

  • Heat cold tortillas to make them easier to fold. Cover tortillas with a moist paper towel and heat 30 seconds in microwave.
  • Wear plastic gloves to handle hot peppers. No gloves? Wash hands with soap and water before touching your face, your cooking utensils, or another person.
  • 3 cups of pepper = 2 medium peppers

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