The
Onion Story | The Facts | Recipes
| Nutritional Value | Onion
Production
Light & Luscious Recipes
with
Sweet Vidalia® Onions
The Vidalia Onion has the distinction of being
called "the world's sweetest onion." And rightly so. Its mellow, yet
juicy-sweet flavor is the result of the mild climate and unique soil combination
found only in a designated area of South Georgia. It has also been proclaimed as
the official State Vegetable of Georgia.
Each April, lovers of these succulent bulbs
eagerly await the start of the Vidalia Onion season which, until recently,
lasted only a mere three months. Now, thanks to improved storage techniques,
these sweeties are available right through December.
For the uninitiated, as well as the devotee, the
Vidalia Onion Committee offers this collection of recipes - salads, salsas,
sandwiches, side dishes and main dishes - to showcase the versatility of
Vidalias. And, like the onion itself, which is fat-free and low in calories, all
the recipes are low on fat but still luscious.
The Vidalia Onion has outstanding nutritional
qualities. One medium size raw onion is:
- A good source of Vitamin C
- Fat free and low in calories (only 60 calories
despite its sweetness)
- Sodium free and contains no cholesterol
ENJOY!!
Enjoying the Whole Vidalia Onion
The use of Vidalia Onions in the following recipes
add a delicate sweetness. But do be sure to savor the flavor all by themselves!
Peel and cut a thin slice off the top and bottom of the onion so that it sits
flat in a casserole. Top with a pat of butter. Either microwave for 7 minutes on
high, or bake at 400 F until tender, about 45 minutes.
TIP: To make Vidalias even crispier for use in
sandwiches, peel and cut the onions into slices or wedges and place in a bowl of
ice water for about 30 minutes.
Sweet Onion, Apple and Chicken
Salad
- 3 cups (about 1 pound) diced, unpeeled sweet red apples
- 2 cups diced cooked chicken breast
- 1 cup coarsely chopped Vidalia onion
- 1 cup sliced celery
- 1/4 cup dark raisins
- 1/4 cup chopped toasted* walnuts
- Creamy Apple Dressing (recipe follows)
* To roast walnuts: Place in a dry pan over low heat, stirring
frequently, until golden, about 5 minutes.
In a large serving bowl place apples, chicken, Vidalia Onion,
celery, raisins and walnuts. Top with Creamy Apple Dressing; toss to coat. Serve
immediately or cover and refrigerate until ready to serve.
YIELD: 4 portions, 8 cups
Creamy Apple Dressing
- 1/2 cup plain low fat yogurt
- 1/4 cup reduced-calorie mayonnaise
- 1/4 cup frozen apple juice concentrate, thawed
- 1 tablespoon lemon juice
- 1-1/4 teaspoons salt
- 1/8 teaspoon ground black pepper
In a small bowl combine yogurt, mayonnaise, apple juice
concentrate, lemon juice, salt & pepper.
YIELD: about one cup
Per portion: 387 calories, 30 mg protein, 40 gm carbohydrate,
13 gm fat, 885 mg sodium, 79 mg cholesterol
Sweet & Sour Vidalia Onions and Cucumbers
- 3 cups peeled, seeded and thinly sliced
cucumbers
- 1-1/2 cups thinly sliced Vidalia onions
- 1/2 cup grated carrot
- 1/2 cup white vinegar
- 1/4 cup sugar
- 2 tablespoons chopped fresh dill or 1
tablespoon dried dilweed
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
In a medium bowl toss together cucumbers, Vidalia
onions and carrot; set aside. In a liquid measuring cup combine vinegar, sugar,
dill, 2 tablespoons water, salt and black pepper. Pour over cucumber mixture,
toss to coat. Serve immediately or cover and refrigerate until ready to serve.
YIELD: 6 portions, 6 cups
Per portion: 61 calories, 1 gm protein, 15 gm
carbohydrates, 0 gm fat, 194 mg sodium, 0 mg cholesterol
Vidalia Onion & Ham
Bruschetta
- 4 ounces sliced low fat ham cut into 1-inch
pieces (3/4 cup)
- 1 cup chopped Vidalia onion
- 1 cup chopped plum tomatoes
- 2 tablespoons reduced-calorie mayonnaise
- 1 tablespoon prepared Dijon-style mustard
- 8 large slices (3/4 inch thick) Italian bread,
toasted
Preheat oven to 400 F. In a medium bowl combine ham,
Vidalia onion, tomatoes, mayonnaise and mustard. Arrange bread in a large baking
sheet; top with ham mixture. Bake until heated through, 10 to 15 minutes. Serve
immediately at room temperature.
YIELD: 4 portions
Note: Onion and ham mixture can also be served
cold as a sandwich filling in hollowed-out hard rolls or pita breads.
Per portion: 245 calories, 12 gm protein, 36 gm
carbohydrate, 6 gm fat, 916 mg sodium, 16 mg cholesterol
Vidalia Onion and Pear Salsa
- 2 cups chopped Vidalia onions
- 1 cup diced unpeeled pear
- 1/2 cup chopped roasted red pepper (from a 7
oz. jar)
- 2 tablespoons chopped fresh jalapeno pepper
- 2 tablespoons chopped fresh cilantro
- 2 tablespoons lime juice
- 3/4 teaspoon salt
In a medium bowl combine Vidalia onions, pear, red
pepper, jalapeno pepper, cilantro, lime juice and salt. Serve immediately or
cover and refrigerate up to 2 days. Serve grilled with seafood, chicken or
hamburgers.
YIELD: 6 portions, 3 cups
Per portion: 38 calories, 1 gm protein, 9 gm
carbohydrate, 0 gm fat, 282 mg sodium, 0 mg cholesterol
Grilled Vidalia Onion with
Orange-Honey Vinaigrette
- 2 large (about 1-1/2 pounds) Vidalia onions
cut in 8 (1/2 inch thick) slices
- 1/4 cup orange juice
- 1 tablespoon olive oil
- 2 teaspoons red wine vinegar
- 1-1/2 teaspoons honey or brown sugar
- 1/2 teaspoon salt
- a pinch of ground black pepper
Preheat outdoor grill or broiler. Place Vidalia
Onion slices on a grill or broiler pan. Grill until slightly softened and golden
brown, about 3 minutes; turn and cook until tender, about 3 minutes longer. To
prepare dressing, combine in a small bowl orange juice, oil, vinegar, honey,
salt and black pepper; spoon over grilled onions. Serve, if desired, on a bed of
spinach leaves topped with chopped tomatoes and drizzled with dressing.
YIELD: 4 portions
Per portion: 127 calories, 4 gm protein, 22 gm
carbohydrate, 4 gm fat, 336 mg sodium, 0 mg cholesterol
Pasta With Shrimp and Vidalia
Onion Oriental
- 8 ounces uncooked fettuccini
- 1/2 cup soy sauce
- 1/4 cup rice wine vinegar
- 1 teaspoon ground ginger
- 1 tablespoon oriental sesame oil
- 1/8 teaspoon ground red pepper
- 5 cups Vidalia onion wedges
- 1 cup sweet red bell pepper cut in 1-inch
chunks
- 1 pound extra large shrimp, peeled and de-veined
- 2 teaspoons cornstarch
Cook fettuccini according to package directions;
drain; place in a large bowl and set aside. Preheat broiler.
Meanwhile, in a bowl combine soy sauce, vinegar,
1/4 cup water, ginger, sesame oil and ground red pepper. On a rack of a broiler
pan place Vidalia onion and red bell pepper. Lightly brush vegetables with soy
mixture. Broil until vegetables just start to soften, about 3 minutes; turn and
push to side of pan. Place shrimp in a single layer on broiler pan. Lightly
brush with soy mixture. Broil until shrimp turn pink, about 1 minute; turn and
broil until cooked through, about 1 minute longer. Add shrimp and vegetables to
pasta.
In a small saucepan combine cornstarch and
remaining soy mixture until smooth; bring to a boil, stirring constantly, unitl
thickened about 1 minute; boil and stir 1 minute longer. Toss with pasta; serve
immediately. Sprinkle with toasted sesame seeds, if desired.
YIELD: 4 portions
Per portion: 413 calories, 30 gm protein, 56 gm
carbohydrate, 8 gm fat, 2,218 mg sodium, 194 mg cholesterol
L.G. Herndon Jr. Farms, Inc.
Grower & Packers
Email
1188 Lawson Rd. • Lyons, GA 30436
912-565-7640 • FAX: 912-565-7158