Unknownchef86s Lemon Pepper Chicken Sbd Phase One Food

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.

CHICKEN CAPRI (SB DIET PHASE 1)

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

LEMON-PEPPER CHICKEN

Steps:

• In a large, shallow bowl, whisk together lemon juice, garlic, shallots, oregano, rosemary, bay leaf, lemon zest, pepper and oil.
• Add chicken, turning it to coat with marinade, and let it marinate, skin side up, covered and chilled, for 3 hours.
• Preheat oven to 450 degrees F.
• Put rack in middle position of oven.
• Arrange chicken, skin side up, on a rack in a roasting pan.
• Season lightly with salt.
• Roast for 35-45 minutes. Halfway through, sprinkle on pepper and lemon zest.
• This is also great grilled on the bbq.