Just Add Onions

Onions are the underrated, underappreciated rock stars of cooking. These bulbs, available in yellow, red, and white varieties, enhance the flavor of any dish without any added salt or sugar. You can sprinkle them raw over salads, use them to make salsas and dips, and incorporate them in your favorite soup or casserole – the possibilities are endless! Not only are onions packed with fiber and vitamins C and B6, but they have also been linked to a reduced risk of heart disease and cancer.
For some onion inspiration, check out these two healthy recipes shared by Chattanooga locals. 


Did you know?

It’s no secret that chopping raw onions can make you cry, but the why is a little complicated. Basically, cutting into an onion triggers a chain of chemical reactions, releasing compounds into the air that then come in contact with your eyes and produce a mild form of sulfuric acid.  Before you chop, try chilling the onion for 15 to 30 minutes and see if you shed less tears!



First Watch’s Frittata Rustica

By Chris Pike, General Manager | Serves 1


  • Butter, for pan
  • 1 cup kale, shredded
  • 1/4 cup roasted cremini mushrooms, quartered
  • 2 tbsp. roasted onions
  • 2 tbsp. roasted Roma tomatoes
  • 6 fl. oz. whipped eggs
  • 1 tbsp. parmesan cheese, shredded
  • 1 tbsp. mozzarella cheese, shredded
  • 1 tsp. herb mix (parsley and chives)


  1. Lightly butter an 8-inch nonstick pan.
  2. Add kale, mushrooms, onions, and tomatoes and sauté for one minute until warm throughout.
  3. Add eggs and gently stir with a rubber spatula. Work like an omelet but from all sides: after about two minutes, lift up and allow any uncooked egg to run underneath.
  4. Add cheeses and stir briefly.
  5. When almost completely set, flip the frittata in the pan and cook for an additional 45 seconds.
  6. Flip back, cheese side up, and transfer to a serving plate. Sprinkle with the herb mix.

Roasted Onions


  • 1 Ib. white onions, julienned
  • 1 tbsp. blended oil (canola and extra virgin olive oil)
  • 1/4 tbsp. seasoning salt


  1. In a mixing bowl, combine all ingredients and mix well.
  2. Place on a sheet pan and cook in an oven at 375° for 15 minutes. Stir using a rubber spatula, and cook for another 15 minutes.
  3. Allow onions to cool. Once cool, store in an airtight container and refrigerate.

Avery Patten’s Roasted Lemon Chicken with Yogurt Sauce

Serves 4


Yogurt Sauce
  • 1 cup plain Greek yogurt
    2 cloves garlic, minced
    1 tsp. lemon zest
    1 tbsp. lemon juice
    1/2 tsp. sea salt
Lemon Chicken
  • 4 chicken breasts, bone-in and skin on
  • 1 onion, cut into 1/8-inch slices
  • 2 lemons, cut into 1/8-inch slices
  • 12 sprigs of fresh thyme (dried thyme can be substituted)
  • 3 tbsp. olive oil
  • Sea salt, to taste
  • 5 tbsp. water


  1. For the yogurt sauce, mix Greek yogurt with garlic, lemon zest, lemon juice, and sea salt. Rest for an hour to allow the flavors to combine.
  2. Preheat the oven to 350˚.
  3. Lay chicken breasts out skin side up. Make a horizontal slice three-fourths of the way through each chicken breast, creating a pocket for the filling.
  4. Place a layer of sliced onions and lemons in the pocket, along with 3 sprigs of fresh thyme or a pinch of dried thyme.
  5. Brush olive oil over the top of each chicken breast and sprinkle with sea salt.
  6. Arrange the chicken in a baking dish and add 5 tablespoons of water.
  7. Bake covered for 45 minutes. Then broil for an additional 3 to 5 minutes until crisp.
  8. Serve with the yogurt sauce and a green salad.