South Beach Balsamic Vinaigrette Recipes

BALSAMIC VINAIGRETTE DRESSING (SOUTH BEACH DIET PHASE 1)

Steps:

• Combine balsamic, mustard, garlic, shallot, and thyme. Whisk in olive oil. Season with salt and pepper.

SOUTH BEACH BALSAMIC CHICKEN AND MUSHROOMS

Steps:

• 1. Clean mushrooms and slice in thick slices. Heat a little of the olive oil in heavy frying pan and saute mushrooms 4-5 minutes, until starting to slightly brown. While mushrooms brown,then pound chicken until it is about 3/8 inch thick. (Put chicken in a small, heavy duty ziploc bag and use a rolling pin or meat mallet to pound one chicken breast at a time.) Mix flour and poultry seasoning on a plate. Remove mushrooms from frying pan and put in small bowl. Add a bit more olive oil to pan and heat. Coat each chicken breast in a very thin layer of flour/poultry seasoning mixture, then add to pan. Saute over medium heat until quite brown on each side, about 6-7 minutes total. While chicken cooks, puree the garlic combine balsamic vinegar, Dijon, and garlic puree. When chicken is browned on both sides and done, remove from pan and put on serving plate. Add chicken stock to hot pan and deglaze, scraping browned bits off the bottom. Cook 1-2 minutes, until stock is slightly reduced. Add balsamic vinegar mixture, and mushrooms, cook 1-2 minutes more. Pour over chicken and serve immediately.

SOUTH BEACH MARINATED FLANK STEAK

Steps:

• Sliver 1/4 of the onion and set aside. Chop the rest of the onion. Mis it in a bowl with the vinegar, capers, oregano, and garlic. Combine 1/4 cup of this mixture with the slivered onions and set aside.
• Sprinkle both sides of the steak with teh salt and pepper; prick well with a fork. In a large zip-top bag, comvine the steak with the remaining onion mixture. Marinate for 1 hour to overnight.
• Heat the grill or broiler, positioning the oven brioler rack so that the meat on the rack in the pan is 4" fromt he heat source. Removethe meat from the marinade, and place on grill over direct heat or on an oven rack set in the broiler pan. Discard marinade. Grill or broil for 4-5 min per side for med rare. Let stand 5 min before slice.
• Place meat on a platter and pour the reserved onion mixture over the steak.

SOUTH BEACH BALSAMIC CHICKEN

Steps:

• Rinse the chicken and pat dry. Combine the rosemary, garlic, pepper, and salt in a small bowl and mix well. Place chicken in a large bowl. Drizzle with the oil, and rub with the spice mixture. Cover and refrigerate overnight.
• Preheat oven to 450. Spray a heavy roasting pan or iron skillet with cooking spray. Place chicken in pan and bake for 10 minute Turn chicken over. If drippings begin to stick to the pan, stir in 3-4 Tbs water or wine if using.
• Bake about 10 min til thermometer registers 160 and juices run clear. If the pan is dry, stir in another 1-2 Tbs of water or 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.