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grease with paper towel. Discard fat.

    Caramelized Onions
    Sweet caramelized onions add a delicious burst of flavour, with virtually no fat — and making them is easy! Thinly slice 2 large Spanish onions. Heat a large non-stick skillet over medium-high heat; coat lightly with cooking spray. Add onions to pan. Cook, stirring frequently, for 1 to 2 minutes, until fragrant (pan will be very full, but don’t worry, the onions will shrink as they cook). Reduce heat to medium-low and continue to cook, stirring occasionally, for about 60 minutes, until onions are very soft, sticky looking, and light caramel in colour. Remove from heat and allow to cool for 10 minutes at room temperature.

Essential Do-Over Recipes
    Master these do-over recipes and you’ll have a few simple swaps that you can rely on when creating your family’s favourite meals.
Homemade Ketchup
    Makes about 1 1/3 cups (22 tbsp)
    Hands-on Time: 30 minutes
    Total Time: 35 minutes
    Let’s face facts. some things in life just taste better with ketchup: french fries, mac ’n’ cheese, onion rings and a good grilled cheese sandwich. Most prepared ketchup has loads of sugar in it, thanks to high-fructose corn syrup, not the greatest thing to be pouring onto your food. better-quality ketchups don’t use these nasty sweeteners, but another option is to make your own. Although the calories are virtually identical, the do-over recipe is much healthier, with no corn syrup, refined white sugar or artificial sweeteners.
    2 cups passata
    1/3 cup honey
    1/3 cup red wine vinegar
    1/2 tsp onion powder
    1/2 tsp sea salt, plus more to taste
    1/4 tsp garlic powder
    1/4 tsp ground allspice
    1/4 tsp cayenne pepper
    In a medium saucepan over medium heat, combine ingredients and bring to a simmer. Reduce heat to medium-low and cook, stirring occasionally, for 30 minutes or until reduced by half. Cool to room temperature and adjust seasoning to taste. Transfer to a resealable container and refrigerate. ketchup will last for up to 2 months in the fridge.
    Per Serving (1 tbsp)
    Before: 20 calories, 10 g total fat
    Dish Do-Over: 23 calories, 0 g total fat, 0 g saturated fat, 5.5 g carbohydrates, 0 g fibre, 5.4 g sugar, 0 g protein, 81 mg sodium, 0 mg cholesterol
Perfect Marinated Chicken Breasts
    Makes four 4-oz chicken breasts
    Hands-on Time: 5 minutes
    Total Time: 25 minutes
    Having cooked and cooled chicken breasts on hand makes whipping up meals a breeze, but many marinades are loaded with oil. This simple all-purpose marinade adds lots of flavour without extra fat.
    1 tbsp olive oil
    3 tbsp fresh lemon juice
    2 tsp Italian herb seasoning
    2 garlic cloves, minced
    1/4 tsp each sea salt and freshly ground black pepper
    4 boneless, skinless chicken breasts (4 oz each)
    In a resealable container or bag, combine oil, lemon juice, Italian herbs, garlic, salt and pepper. Add chicken, tossing to coat. Seal and refrigerate for up to 48 hours or freeze for up to 3 months.
    To prepare from frozen, transfer to fridge and allow to defrost completely, about 48 hours.
    Preheat oven to 400°F. Place chicken on a parchment-lined baking sheet and bake for 20 minutes or until cooked through.
    Tip: Chicken breasts are often butterflied — sliced in half horizontally, with the two halves kept attached, thereby forming a butterfly (or heart) shape when laid flat — to make a pocket for stuffing the breast. Doing so also makes the breast thinner and uniform in thickness for fast, even cooking.
    To butterfly, place boneless, skinless chicken breast on a cutting board, with one hand placed firmly on top. With a large knife held parallel to the board, cut through centre of chicken, leaving about 1 inch of flesh on the far edge so breast halves still hold together. Open up the breast like a book and stuff or season according to recipe.
    Per Serving (one 4-oz breast)
    Before: 327 calories, 16 g total fat
    Dish Do-Over: 154 calories, 4.4 g total fat, 0.4 g saturated fat, 1.5 g