south beach diet recipes (CHICKEN)

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    south beach diet recipes (CHICKEN)


    Balsamic Chicken

    Try this age-old South Beach Diet™ chicken recipe, passed down through generations of home-style cooks-and non-cooks alike! A terrifically simple recipe to prepare, the baked chicken is flavored with a full-bodied, sweet balsamic vinegar recipe originating in Italy. Our version of this classic balsamic chicken is actually a baked chicken recipe, and different because it uses chicken breast (which cooks faster than chicken on the bone) and is baked for a short time in a hot oven, sealing in flavors. The chicken is marinated in a fresh rosemary and garlic recipe, with aromatics and herbs commonly used with pork and lamb - but equally fantastic with chicken. This South Beach Diet™ balsamic chicken recipe is the perfect dinner for you and your family.

    Serves 2

    Ingredients
    2 boneless, skinless chicken breast halves
    1/2 teaspoon fresh rosemary leaves, minced
    2/3 clove garlic, minced
    1/4 teaspoon freshly ground black pepper
    1/4 teaspoon salt
    2/3 tablespoons extra-virgin olive oil
    1-2 tablespoons white wine (optional)
    1 1/3 tablespoons balsamic vinegar
    Instructions
    Rinse the chicken and pat dry. Combine the rosemary, garlic, pepper, and salt in a small bowl and mix well. Place the chicken in a large bowl. Drizzle with the oil, and rub with the spice mixture. Cover and refrigerate overnight. Preheat the oven to 450°F. Spray a heavy roasting pan or iron skillet with cooking spray. Place the chicken in the pan and bake for 10 minutes. Turn the chicken over. If the drippings begin to stick to the pan, stir in 3-4 tablespoons water or white wine (if using).

    Bake about 10 minutes or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear. If the pan is dry, stir in another 1-2 tablespoons of water or white wine to loosen the drippings. Drizzle the vinegar over the chicken in the pan.

    Transfer the chicken to plates. Stir the liquid in the pan and drizzle over the chicken.

    Nutritional Information:
    183 calories
    6 total fat (1 g sat)
    65 mg cholesterol
    4 g carbohydrate
    26 g protein
    0 g fiber
    270 mg sodium

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    milpunk's Avatar
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    That sounds delicious, will have to try that.

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