--this was adapted from a recipe that used either pineapple or apple juice. Both of those are fairly high carb so I substute lemon juice and add stevia. The point is that there is something acidic.

-Put some chicken breasts in a pot, add water and lemon juice and a bay leaf, or some poultry seasoning. You can sub a low fat pork cut for the chicken.
-simmer the chicken for quite a while, eventually add a bunch of onions sliced into rings
-you'll want to boil the water right down so that you get a nice thick saucy onion mixture at the bottom...possibly burn the onions a bit and then add a little more water, depending on your tastes.
-that's it. Sorry I can't be more specific with the spices, I just throw things in as I go and usually don't pay attention

-the nutritional content is however much chicken you put in, and the onions. I never count the lemon juice