Baked Onions with Feta

Yield: 4 servings (serving size=1 onion).
Source: Cooking Light Annual Recipes 2003
Comments from a PA Kitchen: These have to bake a long time but they're worth the wait. Watch the liquid in the pan and add to it, if necessary. Mine started to evaporate and I had to add more. I have never served or eaten a whole baked onion before and it was delicious; very mild and the breading on top was tasty with it; the presentation is nice-- something to serve to company. After the third 30 minutes of baking, I pressed down on the onions to flatten the bottoms and get them to sit up straight so I could mound the topping on them; you really have to mound it on there. Very good and easy to make; they just have to bake a long time.


4 Vidalia or other sweet onions
Olive oil flavored cooking spray
1/2 c. fat free, less sodium chicken broth
1/2 c. (2 oz) crumbled feta cheese
1/4 c. dry breadcrumbs
1/2 tsp. chopped fresh or 1/8 tsp. dried thyme
dash of black pepper


  1. Preheat oven to 450.
  2. Peel onions, leaving root ends intact. Trim top third of each onion; reserve for another use. Arrange onions, cut sides down, in an 8-inch square baking pan coated with cooking spray; add chicken broth.
  3. Cover pan with foil; bake at 450 for 30 minutes.
  4. Carefully turn onions over with a spatula; bake an additional 30 minutes or until onions are soft and liquid has almost evaporated. Remove from oven.
  5. Preheat broiler.
  6. Combine feta, breadcrumbs, thyme, and pepper; stir with a fork until very well blended. Gently pat cheese mixture evenly onto cut sides of onions. Broil onions until cheese mixture begins to brown (about 1 minute).


Healthy Units: 2 per serving
Calories=106; Fat=3.1g; Protein=4.5g; Carb=15.9g; Fiber=3.1g; Chol=10mg; Iron=.5mg; Sodium=306mg; Calcium=64mg

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