What’s for Dinner Wednesday: Balsamic Chicken with Rosemary (A South Beach recipe)

12 Jun
This was both simple and delicious!

This was both simple and delicious!

This is a recipe we tried and liked some time back. It’s a South Beach Diet recipe and it was simple, easy and delicious! At this time of year we need quick and easy with all of the end-of-year meetings and events, so I pulled this recipe out again. In this photo, ours is served with couscous and a sauteed vegetable medley of broccoli, cauliflower and zucchini.


From the South Beach Diet Book


6 Boneless, skinless chicken breast halves

1 1/2 teaspoons fresh rosemary leaves, minced or 1/2 teaspoon dried

2 cloves garlic, minced

1/2 teaspoon freshly ground pepper

1/2 teaspoon salt

2 tablespoons extra virgin olive oil

4 – 6 tablespoons white wine (optional)

1/4 cup balsamic vinegar

Refrigerate overnight.

Refrigerate overnight.


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 degrees.

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 ten minutes or until a thermometer inserted into the thickest part of the portion registers 160 degrees and the juices run clear. If the pan is dry, stir in another 1-2 tablespoons of water or white wine to loosen drippings.

Drizzle the vinegar over the chicken in the pan.

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

Serves six

Per serving: 183 calories, 26 g. protein, 4 g. carbohydrates, 6 g. fat, 1 g. saturated fat, 270 mg. sodium, 65 mg. cholesterol, 0 g. fiber

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