South Beach Phase One Breaded Chicken Food

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.

SOUTH BEACH PHASE ONE "BREADED CHICKEN"

Steps:

• Place the egg in a bowl and scramble it.
• Cut/trim the chicken and place in the egg mixture.
• Combine ground flax seed, the chicken seasoning and pecans(optional).
• Heat oil in a pan.
• While the oil is heating, take the peices of chicken and dip them in the dry mixture.
• Place these "breaded" peices into the hot oil and cook both sides.
• Drain peices on paper towel to remove excess oil.
• Meanwhile, combine some sour cream and mustard to make a dipping sauce.
• Enjoy! (good hot, or as left-overs).

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.

GRILLED SALMON WITH ROSEMARY (SOUTH BEACH PHASE I)

Steps:

• Cut the fish into 4 equal-size portions. Combine the olive oil, lemon juice, salt, pepper, garlic, and rosemary in a bowl. Brush the mixture onto the fish.
• To grill, arrange the fish on a grill rack or use a grill basket sprayed with olive oil cooking spray. Grill over medium-hot coals until the fish flakes easily (allow 4-6 minutes per 1/2" of thickness). If the fish is more than 1" thick, gently turn it halfway through grilling.
• To broil, spray the rack of a broiler pan with olive oil cooking spray and arrange the fish on it. Broil 4" from the heat for 4-6 minutes per 1/2" thickness. If the fish is more than 1" thick, gently turn it through broiling.
• To serve, top the fish with capers, if using, and garnish with rosemary sprigs, if desired.