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


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 lowfat 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 dillweed

  • 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 lowfat 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 fettucine

  • 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 deveined

  • 2 teaspoons cornstarch

Cook fetucine 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, until 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


Robison Farms
"Family Farmers for over 130 Years and Five Generations!"

Member: Toombs-Montgomery Chamber of Commerce
Member: Toombs-Montgomery Vidalia Onion Growers Association

P.O. Box 1810 • Vidalia, Georgia 30474 • 1-800-892-3412 • FAX: 1-912-583-2094