Best South Beach Chicken Skillet Recipes

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 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.

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.

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 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.