Onion – Caramelized Onion Tart

By January 17, 2017 January 23rd, 2017 Healthy Resources
portion plates and bowls
Onion – Caramelized Onion Tart

The presence of Flavonoids and sulfur-containing nutrients makes onion a favorite recommendation of all doctors, dieticians and nutritionists. There’s research evidence for including at least one serving of onion in your meal plan every day. The Flavonoids in onion are concentrated in the outer layers so to maximize health benefits, peel off as little of the fleshy, edible portion as possible.

Tip: When onions are simmered to make soup, the Flavonoid does not get degraded – instead it gets transferred into the water part of the soup. So by using a low-heat method for preparing onion soup, you can preserve the health benefits of onion.

While Flavonoids are available in the form of supplements, they are a poor substitute for the real thing because natural Flavonoids provide better protection from oxidative stress. And several servings of onion each week are sufficient to statistically lower your risk of some types of cancer. For colorectal, laryngeal and ovarian cancer, between 1-7 servings of onion has been shown to provide risk reduction. But for decreased risk of oral and esophageal cancer, you’ll need to consume one onion serving per day (approximately ½ cup).

If you thought onions are only used in salads and cooking the main meal, think again for today I reproduce here my prized Caramelized Onion Tart.

The Recipe:
Caramelized Onion Tart
Preparation time: 75 minutes
Serves 8 in entrée-size wedges, 16 in slim appetizer servings

Crust Ingredients

  • 2 cups flour, fluffed to aerate before measuring or 268 grams
  • 1/2 cup whole milk
  • 1/2 cup cream
  • 1 teaspoon table salt
  • Fine-grained yellow cornmeal

Directions
Mix the flour, milk, cream and salt till the dough feels soft and light. Create a round disk of the dough and wrap with plastic, refrigerate for 30 minutes. On a clean table or counter sprinkle some cornmeal and also cover the outside of the dough with a light layer of cornmeal. Roll out the crust to be the size of the baking dish plus about an inch. Arrange in the baking dish, then fold the extra dough hanging over the side to the inside and pinch to form an attractive edge. If the filling is ready, great, otherwise freeze until ready.

Filling Ingredients

  • 2 tablespoons butter
  • 3 medium brown-skinned yellow onions (which brown better), chopped
  • eggs
  • 1/2 cup whole milk
  • 1/2 cup cream
  • 4 ounces Parmesan, grated or even just roughly chopped
  • 1 teaspoon fresh thyme leaves, optional

Directions
In a large skillet, melt the butter on medium until heated. Add the onions and stir lightly till golden brown. Let cool.

Preheat oven to 425F.

In a bowl, whisk the eggs, then whisk in the milk, cream, Parmesan and thyme. Turn in the cooled onions. Turn the mixture into the prepared crust. Bake for 15 minutes.

Turn the heat down to 325F, bake for about 25 minutes or until the center is set and crust golden and crusty.

Prepare Ahead of Time
One day before make the dough and refrigerate. Cook the onions and refrigerate.
When you are ready to prepare the dish, roll out the dough and, if need be, refrigerate. Mix the egg mixture and refrigerate. Just before baking, preheat the oven, combine the onion and egg mixtures and turn into the pie crust. Bake and serve.

NUTRITION ESTIMATE
Assume 8 Slices
Per Slice 260
Total Fat 19 g
Sat Fat 12 g
Cholesterol 116 mg
Sodium 570 mg
Carbohydrates 11 g
Sugar 4 g
Fiber 1 g
Protein 10 g
Weight Watcher Points 7 points

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