Savory Chicken Saute Sbd Phase 1 Food

SOUTH BEACH SAVORY CHICKEN SAUTE

Steps:

• Heat the oil in a large skillet over medium heat. Saute the chicken breasts in the oil for 4 minutes, then turn them over & add the onion. Cover & cook for 3 minutes longer, stirring occasionally. Add the garlic, rosemary, and broth. Cover & cook until the onion is tender-crisp, about 5 minutes longer, stirring occasionally. (Chicken is done when cut at thickest part of the chicken breast & the meat is no longer pink & juicees run clear.) Season with salt & pepper
• Serves 4

SAVORY CHICKEN SAUTé

Steps:

• Heat oil in large skillet over medium heat.
• Sauté chicken in oil for 4 minutes, then turn.
• Add onion, cover, and cook for 3 minutes longer. Stirring occasionally.
• Add garlic rosemary and broth.
• Cover and cook 5 minutes longer, stirring occasionally, until onions are tender crisp.

SAVORY CHICKEN SAUTE (SBD- PHASE 1)

Steps:

• .Heat the oil in a large skillet over medium heat. Sauté the chicken breasts in the oil for 4 minutes, then turn them over and add the onion. Cover and cook for 3 minutes longer, stirring occasionally. Add the garlic, rosemary, and broth. Cover and cook until the onion is tender-crisp, about 5 minutes longer, stirring occasionally. Season with salt and pepper.

SAVORY MUSHROOM SAUTE

Steps:

• Melt butter in a skillet.
• Stir in remaining ingredients except parsley.
• Cook over medium heat, stirring occasionally,'til mushrooms are tender (3-4 minutes).
• Stir in parsley before serving.

WHOLESOME OAT MUFFINS (SBD PHASE II)

Steps:

• Preheat oven to 425°F; spray 12 cup non stick muffin pan with cooking spray or line with paper baking cups.
• In a small bowl, combine oats and buttermilk. Set aside for 30 minute.
• In a medium bowl, combine flour, baking powder, soda, cinnamon and salt. Stir in walnuts.
• In a large bowl, stir together brown sugar substitute, egg substitute, oil and vanilla until well blended.
• Stir oat mixture into the egg mixture, then stir flour mixture into that. stir until all ingredients are just combined. Do not over mix.
• Divide batter evenly between 12 muffin cups.
• In a small bowl, mix topping ingredients together. Spoon over muffin batter.
• Bake for 11 to 15 minutes.
• Transfer pan to a rack to cool for 5 minutes; remove from pan and allow to cool completely.

SAVORY CHICKEN SAUTE

Steps:

• Rub lemon pepper on chicken.
• In lg skillet, melt butter over medium heat.
• Saute chicken 7 minutes each side or until done; remove from skillet& keep warm.
• Add carrots and onions to skillet.
• Saute 2 minutes.
• Whisk together broth and flour.
• Pour over vegetables; bring to boil.
• Simmer 2 minutes.
• Add sour cream and parsley.
• Simmer 2 minutes.
• Spoon over chicken.

GRILLED CHILI CHICKEN

Steps:

• Combine the chili powder, 2 tbsp balsamic vinegar, and 2 tbsp olive oil; stir well. Brush the chili mixture on both sides of the chicken breasts. Place in a shallow dish; cover and marinate in the refrigerator for 1 hour.
• Grill the chicken over hot coals (400 to 500 degrees) for 5-6 minutes on each side or until the chicken is done. Arrange the chicken on a serving platter; set aside, and keep warm.
• Brush the skin of the red bell peppers with 1 tbsp olive oil. Grill the peppers, cut side up, over medium coals (300 to 350 degrees) for 6 to 8 minutes or until charred. Cut the peppers into thin strips; set aside.
• Saute onion, jalapeno pepper, and garlic in the remaining 1 1/2 tsp olive oil in a large skillet until the onion is tender. Add the reserved sweet red pepper strips; stir well. Add the cilantro and the remaining 1 tbsp balsamic vinegar; stir well. Remove from heat. Spoon the pepper mixture over the hot chicken. Enjoy!

SAVORY CHICKEN BREASTS

Steps:

• Preheat oven to 350 degrees F (175 degrees C).
• Place chicken breasts in a 9x13 inch baking dish. Season with ground black pepper to taste. Top each breast with a slice of cheese.
• Mix together the soup and milk and pour mixture over chicken. Sprinkle bread crumbs on top and drizzle with melted butter/margarine. Bake covered in the preheated oven for 30 minutes. Uncover and bake for another 20 minutes or until golden brown.

SOUTH BEACH DIET BALSAMIC VINAIGRETTE

Steps:

• Combine all ingredients in a jar or container with a tight lid.
• Cover and shake.
• Store in refrigerator.

SAVORY BAKED CHICKEN

Steps:

• Preheat oven to 350°. In a shallow bowl, combine the first six ingredients. Place the stuffing in another bowl. Dip chicken in mustard mixture, then coat with stuffing., Place chicken in an 11x7-in. baking dish coated with cooking spray. Spritz chicken with cooking spray. Bake, uncovered, until a thermometer reads 170°, 15-20 minutes.