South Beach Parmesan Garlic Chicken Food

GARLICKY CHICKEN PARMESAN

Steps:

• Preheat the oven to 350 degrees F. Set a wire rack into a baking sheet lined with aluminum foil.
• Sprinkle the chicken on both sides with salt and pepper.
• Combine the flour and some salt and pepper in a medium baking dish. In a second baking dish, combine the eggs, milk and minced garlic. In a third dish, combine the panko and garlic salt.
• Dredge the chicken breasts through the flour mixture, dusting off any excess; then through the egg mixture, letting excess drip off; and then through the panko breadcrumbs, making sure to coat the breasts on each side. Set the breaded chicken breasts on the wire rack and refrigerate for 30 minutes to allow the breading time to set.
• Fill a large, deep skillet halfway with vegetable oil and heat to 375 degrees F on a deep-fry thermometer.
• Using tongs, carefully place the breaded chicken in the hot oil, working in batches to avoid crowding the pan. Fry until light golden on both sides, about 4 minutes. Return the chicken to the wire rack.
• Dollop 2 tablespoons of Marinara Sauce over each piece of chicken and sprinkle the chicken evenly with the Parmesan and mozzarella. Transfer to the oven and bake until the chicken is cooked through, about 15 minutes. Serve warm.
• Heat the olive oil in a large heavy-bottomed pot over a medium-high flame. Add the onions and garlic and saute until the onions are translucent, about 10 minutes. Add the carrots and celery, season with salt and pepper and saute until all the vegetables are soft, another 10 minutes. Add the tomatoes and oregano and simmer, uncovered, over low heat until the sauce has thickened, about 1 hour. Season to taste with more salt and pepper.

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

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 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 DIET OVEN-FRIED CHICKEN WITH ALMONDS

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.