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
- Prep Time:
- 10 min
- Inactive Prep Time:
- 10 min
- Cook Time:
- 20 min
- Level:
- Easy
- Serves:
- 6 servings
Ingredients
- 12 carrots
- 3 tablespoons good olive oil
- 1 1/4 teaspoons kosher salt
- 1/2 teaspoons freshly ground black pepper
- 2 tablespoons minced fresh dill or parsley
Directions
Preheat the oven to 400 degrees F.
If the carrots are thick, cut them in half lengthwise; if not, leave whole. Slice the carrots diagonally in 1 1/2-inch-thick slices. (The carrots will shrink while cooking so make the slices big.) Toss them in a bowl with the olive oil, salt, and pepper. Transfer to a sheet pan in 1 layer and roast in the oven for 20 minutes, until browned and tender.
Toss the carrots with minced dill or parsley, season to taste, and serve.
- Prep Time:
- 10 min
- Inactive Prep Time:
- 10 min
- Cook Time:
- 20 min
- Level:
- Easy
- Serves:
- 6 servings
Ingredients
- 12 carrots
- 3 tablespoons good olive oil
- 1 1/4 teaspoons kosher salt
- 1/2 teaspoons freshly ground black pepper
- 2 tablespoons minced fresh dill or parsley
Directions
Preheat the oven to 400 degrees F.
If the carrots are thick, cut them in half lengthwise; if not, leave whole. Slice the carrots diagonally in 1 1/2-inch-thick slices. (The carrots will shrink while cooking so make the slices big.) Toss them in a bowl with the olive oil, salt, and pepper. Transfer to a sheet pan in 1 layer and roast in the oven for 20 minutes, until browned and tender.
Toss the carrots with minced dill or parsley, season to taste, and serve.
That sounds really good!
ReplyDeleteLast night I made rotisiree style Turkey Breast with some broccoli and mushrooms! It was heavenly and under 100 calories!
We had poached fish, brown rice, and garden salad...pretty boring, so thanks for the recipe! (My kids ate it, so it was a win, I suppose!)
ReplyDeleteTonight we're having Santa Fe Chicken. It's so easy and we think it's very tasty!
ReplyDelete15 oz can black beans, rinsed and drained
2 (15oz) cans whole kernel corn, drained
1 C bottled salsa, divided uses
6 boneless, skinless chicken breasts
1 C shredded cheese
In your crockpot, mix beans, corn, 1/2 C salsa then add the chicken and pour remaining salsa over chicken. Cover and cook on high for 2.5-3 hours or until chicken is tender. Sprinkle cheese on top and cook until cheese melts.
Oh Yum! I have the Barefoot Contessa Cookbook and I love it. I want to try the carrot recipe with sweet potatoes. I bet that is good! Love that there are recipes on here. Thank you all for sharing.
ReplyDeleteHave a favorite recipe and you want to know how many calories are in it? Go to sparkpeople.com and use their awesome recipe calorie calculator. You'll need to sign up for a free membership to access all of their incredibly helpful tools. This is a great place to do your journaling, too.
ReplyDelete