South Beach Chicken Skillet Food

SOUTH BEACH PARMESAN GARLIC CHICKEN

Steps:

• 1. Cut Chicken to make 12 pieces Mix cheese, garlic powder, and salad dressing mix
• 2. Moisten chicken with water; coat with cheese mixture
• 3. Bake at 400 degrees for 20 to 25 minutes or until chicken is cooked through

SOUTH BEACH CHICKEN

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.

SOUTH BEACH COCONUT CHICKEN

Steps:

• Heat the oil in a large skillet over medium-high heat. Add the chicken and cook for 5 minutes per side, or until browned and no longer pink in the center. Remove the chicken to a plate and set aside.
• Heat the broth in the same skillet. Add the onion, garlic, cilantro, ginger, lemon peel, cumin, and turmeric and cook for 5 minutes, or until the onion is tender but not browned. Stir in the coconut milk, nuts, sugar substitute, and red pepper. Return the chicken to the skillet, cover, and simmer for 10 minutes, or until the chicken is cooked through.
• Remove the chicken to a plate and keep warm. Do not discard the sauce in the pan.
• In a small bowl, combine the tamarind paste and water. Stir into the sauce in the skillet and gently boil until thickened and the mixture measures about 1/2 cup.
• Evenly divide the chicken among 2 serving plates. Top with sauce and garnish with the scallion. Recipe from The South Beach Diet® Cookbook.

SOUTH BEACH CHICKEN PAPRIKASH

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 CHICKEN SKILLET

Steps:

• Brush the entire bottom of a large nonstick skillet with the olive oil using a pastry brush.
• Cook the garlic for about a minute over a medium heat then add the chicken, stirring as required to cook all the sides of the chunks.
• Sprinkle the paprika, chili powder, garlic powder, and cayenne pepper over the chicken and stir to evenly coat.
• Add the onion and cook for a minute or two before adding all the peppers.
• Cook stirring occasionally until the peppers are tender and the chicken is done.
• Add salt and pepper to taste and stir well to mix.

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.

SOUTH BEACH CHICKEN-PISTACHIO SALAD

Steps:

• To make the salad:.
• Preheat the oven to 375. Mix the nuts in a pie plate with 1/2 tsp salt and 1/2 tsp pepper. Press the chicken into the nuts. Heat 1 Tbs of the oil in a skillet and cook the breasts, 2 min per side. Place the breasts in a baking dish and bake for 15 min or til thermometer registers 160 and juices run clear.
• Heat the remaining Tbs of oil in a nonstick skillet over high heat. Add the diced onion, 1/4 tsp salt, and a pinch of pepper. Cook til the onion is browned.
• Line 4 serving plates with lettuce. Slice the chicken breasts and arrange 1 breast on top of the lettuce on each place. Serve with the dressing.
• To make the dressing:.
• Puree the onion, avocado, oil, lime juice, and water in a blender.

SOUTH-OF-THE-BORDER CHICKEN BREAST SKILLET

Steps:

• Mix first 3 ingredients until blended. Add to chicken in medium bowl; mix lightly. Refrigerate 30 min. to marinate.
• Cook peppers, zucchini and onions in large skillet sprayed with cooking spray on medium heat 2 to 3 min. or until crisp-tender, stirring frequently. Remove from skillet.
• Drain chicken; discard marinade. Add chicken to skillet; cook and stir 8 to 10 min. or until done. Return cooked vegetables to skillet. Add all remaining ingredients except cheese; cook and stir 1 to 2 min. or until heated through. Remove from heat.
• Top with cheese; cover. Let stand 5 min. or until cheese is melted.

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.

GINGERED CHICKEN BREAST

Steps:

• Combine the lemon juice, ginger, pepper, and garlic in a small bowl.
• Place the chicken breasts in a bowl.
• Pour the ginger mixture over the breasts, turning once to coat.
• Cover, and refrigerate for 30 min up to 2 hours.
• Spray a large nonstick skillet with cooking spray.
• Heat the skillet on medium high until hot.
• Add the chicken.
• Cook, turning once until tender, about 8 minutes.

SOUTH BEACH PEANUT CHICKEN AND NOODLES

Steps:

• Cook noodles according to package directions, run under cool water and drain.
• Season Chicken with S & P and toss with 1t of the sesame oil. Heat grill pan or skillet over medium heat; cook chicken until browned and cooked throough. Transfer to a cutting board.
• Wisk together peanut butter, soy sauce, vinegar, water and remaining oil in a large mixing bowl. Thinly slice chicken and add to peanut butter mixture. Add noodles, cabbage and scallions; toss gently to combine and serve.

SOUTH BEACH DIET SMOTHERED CHICKEN

Steps:

• Preheat oven to 350°F.
• In a large, oven-proof skillet, heat olive oil and garlic on low. Be careful not to burn the garlic.
• In another pan, cook turkey bacon until almost done.
• In a zip-top bag, pound chicken breasts until thin. Season with pepper and seasoning.
• Place seasoned chicken into skillet, and brown on both sides until turkey bacon is done. Place turkey bacon on top of chicken, and place in preheated oven for 20 minutes.
• While chicken is baking, in bacon pan sautee mushrooms and onions until carmelized.
• Remove chicken from oven, and top evenly with cheese. Return to oven for about 5 minutes, until fully melted.
• Remove chicken from oven and let rest about 3 minutes.
• Serve chicken with mushrooms and onions on top.

MEDITERRANEAN SKILLET COD (SOUTH BEACH DIET PHASE 1)

Steps:

• In a large skillet, heat oil over medium heat. Add zucchini, onion, garlic, and a pinch of salt and pepper. Cook, stirring occasionally, 10 minutes.
• Stir in tomatoes and peppers and simmer over medium heat 10 minutes longer.
• Nestle fish fillets into the sauce, spooning some of the mixture on top of the fillets. Cover the pan and continue to simmer until fish is opaque and cooked through, about 10 minutes. Sprinkle with parsley and serve warm.

CHICKEN PICCATA (SOUTH BEACH PHASE 1)

Steps:

• Pound the chicken pieces to flatten them slightly. Season them with salt and pepper to taste.
• Heat an empty pan on high heat, then add the oil and one tablespoon of the margarine and allow that to get hot (but not smoking). Then carefully add the chicken, making sure the oil doesn't splatter. Doing this process will prevent the chicken from sticking. If you heat the oil and pan together, or if the pan isn't hot enough, the chicken will stick.
• Sauté the chicken pieces for 1 minute on each side, or until they are cooked through. Transfer the chicken with tongs to a platter and cover it loosely to keep it warm.
• Pour off any remaining fat and oil from the skillet.
• Return it to the stovetop and add the remaining 1 tablespoon margarine, the sherry, and the lemon juice, and bring the mixture to a boil.
• Stir in the capers, the parsley, the paprika, and salt and pepper to taste, and spoon the sauce over the chicken.