South Beach Chicken Skillet Recipes

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CHICKEN CAPRI (SB DIET PHASE 1)



Chicken Capri (SB Diet Phase 1) image

A great recipe that I adapted from the SB Diet cookbook. Great for Phase 1 or beyond. This is pretty close to the original, with a few changes.

Provided by CookbookCarrie

Categories     Chicken Breast

Time 45m

Yield 4 serving(s)

Number Of Ingredients 11

4 tablespoons low-fat ricotta cheese (Part Skim)
1/2 teaspoon dried oregano
1 teaspoon fresh parsley, finely minced
1/4 teaspoon salt
1/4 teaspoon fresh cracked pepper
2 tablespoons parmesan cheese
4 boneless skinless chicken breast halves
1/2 teaspoon garlic powder
2 tablespoons extra virgin olive oil
4 tablespoons crushed tomatoes
4 slices reduced-fat mozzarella cheese

Steps:

  • In a small bowl mash Ricotta Cheese, Parmesan Cheese, Salt, Pepper, Oregano& Parsley together until well blended.
  • Toss the chicken with the garlic powder and brown in the olive oil in a large skillet over medium heat for 10 minutes per side.
  • When done remove to a shallow casserole dish to cool slightly.
  • Preheat oven to 350 degrees.
  • Spoon 1 Heaping serving spoon of Ricotta mixture onto each chicken breast and top with 1 tablespoons of Crushed Tomatoes.
  • Place one slice of mozzarella cheese on each one and place in the top rack of the oven.
  • Bake for 20 minutes until a meat thermometer registers 170 deg. farenheit

SOUTH BEACH DIET OVEN-FRIED CHICKEN WITH ALMONDS



South Beach Diet Oven-Fried Chicken With Almonds image

Make and share this South Beach Diet Oven-Fried Chicken With Almonds recipe from Food.com.

Provided by hellokitty

Categories     Chicken Breast

Time 40m

Yield 6 serving(s)

Number Of Ingredients 10

2 lbs boneless skinless chicken breasts, halved
1/4 cup extra virgin olive oil
1 dash black pepper, ground
1/4 teaspoon thyme, dried
1 teaspoon salt
1 garlic clove, crushed and minced
2 tablespoons fresh parsley, chopped
1/4 cup almonds, finely chopped
1/4 cup parmesan cheese, freshly grated
2 slices whole wheat bread

Steps:

  • Whole wheat bread crumbs:.
  • Use 2 slices whole wheat bread, toast them until lightly brown, then pulse in a food processor. Set aside.
  • Preheat oven to 400 degrees F.
  • Pound the chicken breasts to a 1/2 inch thickness and cut them into 12 pieces.
  • In a medium bowl, stir bread crumbs, Parmesan cheese, almonds, parsley, garlic, salt, thyme and pepper until mixed.
  • Pour oil onto a plate.
  • Dip the chicken into the oil and then into the bread crumb mixture to coat.
  • Place chicken on a cookie sheet.
  • Bake for 20 minutes or until juices run clear when the thickest part of the chicken is pierced with the tip of a knife. (Do not turn chicken over).
  • Serve immediately. Nutrition facts per serving 383 calories, 16 g total fat, 4 g saturated fat, 15 g carbs, 1 g fiber, 41 g protein.

Nutrition Facts : Calories 329.7, Fat 17.4, SaturatedFat 3.1, Cholesterol 100.5, Sodium 691.5, Carbohydrate 5.8, Fiber 1.4, Sugar 0.9, Protein 36.3

SOUTH BEACH CHICKEN PAPRIKASH



South Beach Chicken Paprikash image

Make and share this South Beach Chicken Paprikash recipe from Food.com.

Provided by Abiner Smoothie

Categories     One Dish Meal

Time 40m

Yield 1 skillet, 4 serving(s)

Number Of Ingredients 10

4 chicken breasts, cut into bite-size pieces
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 large onion, chopped
1 garlic clove, minced
3/4 cup chicken broth
2 teaspoons ground paprika
1 1/2 cups broccoli florets
8 ounces whole wheat linguine
1 cup nonfat sour cream

Steps:

  • Season the chicken breasts with salt and pepper.
  • Add chicken to a skillet over medium heat with olive oil or cooking spray.
  • Cook for 7-8 minutes until the pieces begin to brown. Then set aside on a plate.
  • Add the garlic, onion and 3 tablespoons of the broth to the skillet and stir for 5 minutes.
  • Stir in paprika and cook for one more minute and then stir in the remaining broth, broccoli and chicken. Bring the mixture to a boil and reduce the heat to simmer for 20 minutes. While simmering make the linguine.
  • Stir the sour cream into the chicken. Cook for 1-2 minutes more.

SOUTH BEACH BALSAMIC CHICKEN



South Beach Balsamic Chicken image

Make and share this South Beach Balsamic Chicken recipe from Food.com.

Provided by Tarbean

Categories     Chicken Breast

Time 25m

Yield 6 serving(s)

Number Of Ingredients 8

6 boneless skinless chicken breast halves
1 1/2 teaspoons fresh rosemary, minced or 1/2 teaspoon dried rosemary
2 garlic cloves, minced
1/2 teaspoon fresh ground black pepper
1/2 teaspoon salt
2 tablespoons extra virgin olive oil
4 -6 tablespoons white wine (optional)
1/4 cup balsamic vinegar

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.

Nutrition Facts : Calories 185.8, Fat 7.6, SaturatedFat 1.3, Cholesterol 75.5, Sodium 333.5, Carbohydrate 2.3, Fiber 0.1, Sugar 1.6, Protein 25.2

SOUTH BEACH CHICKEN



South Beach Chicken image

Make and share this South Beach Chicken recipe from Food.com.

Provided by Matt Booth

Categories     Chicken Breast

Time 55m

Yield 4 serving(s)

Number Of Ingredients 9

1 cup reduced-fat ricotta cheese
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon ground black pepper
4 boneless skinless chicken breast halves
1/2 tablespoon garlic powder
2 tablespoons extra virgin olive oil
1 cup crushed tomatoes
4 slices reduced-fat mozzarella cheese

Steps:

  • Combine the ricotta with the oregano, salt, and pepper. Blend together.
  • Pretreat a large baking dish with PAM or rub the bottom with some olive oil so it doesn't stick.
  • Rub the chicken with the garlic powder. Heat the oil in a large skillet over medium-high heat. Add the chicken and cook for 10 minutes per side. You'll be tempted to move the chicken around but don't for at least 7 minutes, then check to see that it's not burning. Turn it over and do the same on the other side. Place the chicken breasts, side by side, in a lorge baking dish and allow to cool.
  • Preheat the oven to 350°F.
  • Spoon 1/4 cup of the cheese mixture and 1/4 cup tomatoes onto each chicken breast. You can be liberal. Top each chicken breast with 1 slice mozzarella. Bake for 20 minutes, or until a thermometer inserted in the chicken registers 170°F.

Nutrition Facts : Calories 282.6, Fat 12.9, SaturatedFat 4.2, Cholesterol 86.6, Sodium 539.6, Carbohydrate 5.8, Fiber 1.1, Sugar 3, Protein 34.8

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