Growing at the Speed of Life - A Year in the Life of My First Kitchen Garden

SWEATING THE ONION

Many people never get the full fl avor benefi t
from an onion because they avoid sweating
them, breaking out their volatile oils, at a pan
temperature around 350ºF. If you use too cool
a pan, the water breaks out but not the full fl a­
vors that a properly sweated onion can deliver.

CARAMELIZED ONIONS

The sweetness of the onion turns to a caramel
when shallow-fried. This couldn’t be more sim­
ple and is the perfect way to prepare onions
for inclusion in many cooked dishes, such as
warm salads, spaghetti sauce, or vegetables
and rice. And, of course, it is a traditional ro­
bust garnish for many foods.
SERVES 4

1 teaspoon olive oil
1 pound onions, peeled and sliced (the sweeter
the variety the better)

Heat the oil in a heavy skillet over medium.
Add the onions and cook, stirring occasionally,
until soft and browned, 20 minutes.

Per serving : 56 calories, 1 g fat, 0 g saturated fat, 11 g
carbohydrate, 1 g protein, 2 g dietary fiber, 5 mg so­
dium. Exchanges: 2 Vegetable

BAKED SWEET ONIONS

Each region has its own celebrity sweet onion,

but all will work well with this simple recipe.

SERVES 4

4 medium sweet onions

¼ cup balsamic vinegar

¼ cup water

1 teaspoon arrowroot or cornstarch mixed

with 2 teaspoons water (slurry)

1 tablespoon chopped fresh parsley

Preheat the oven to 350°F.

Cut both ends off the onions and peel. Place

in a small casserole. Combine the vinegar and

water, and pour over the onions. Bake, uncov­

ered, 45 minutes or until tender.

Place an onion on each of 4 hot plates and

pour baking liquids into a small saucepan. Stir

in the slurry and heat until the liquid is clear

and glossy. Serve as a sauce over the onions.

Sprinkle the onions with parsley.

Per serving : 73 calories, 0 g fat, 0 g saturated fat, 17 g

carbohydrate, 3 g dietary fiber, 5 mg sodium. Ex-

changes: 3 Vegetable

198 • GROWING AT THE SPEED OF LIFE