Balsamic Chicken

So, heads up, I don’t buy into fad diets or fad workouts or weight-loss shakes or any of that sort of snake oil. “So why do you have a weight-loss cookbook in your kitchen, Marie?” you ask. Good question. Many years ago when I was still living at home, my mom decided that my dad was going to go on the South Beach Diet. Although I am of the sort that prefers my protein and carbs and fat and flavor all be cooked together in one dish, and although many people have heard me complain about dinner consisting of a “slab of meat with a side dish”, The South Beach Diet actually introduced me to the handful of meat recipes I will gladly eat. The Marinated London Broil, the Easy Chicken In Wine Sauce, and the Balsamic Chicken actually ended up being favorites.  I find that the chicken leftovers in particular get a second life as they work well for chicken salad or chicken sandwiches or almost any other dish that requires pre-cooked chicken. I made the Balsamic Chicken last Sunday and had left overs for the next couple days and I was very happy each night.

ready to go in the oven!

Balsamic Chicken – adapted from The South Beach Diet by Arthur Agatston, MD

Serves 6

6 boneless, skinless chicken breast halves
½ tsp dried rosemary leaves ( or 1.5 tsp fresh, minced leaves)
2 large cloves garlic, minced
1/5 tsp ground black pepper
½ tsp salt
2 tsp extra-virgin olive oil
¼ c balsamic vinegar

Rinse the chicken and pat dry. Combine the rosemary, garlic, pepper, and salt in a small bowl and mix well. Place the chicken in a large bowl. Drizzle with the oil and rub with the spice mixture. Cover and refrigerate overnight.

Preheat the oven to 450*F. Spray a heavy roasting pad or iron skillet with cooking spray (I don’t actually have any, so I just wiped a little more oil on my skillet.) Place the chicken in the pan and bake for 10 minutes. Turn the chicken over. If the drippings begin to stick to the pan, stir in 3-4Tbsp water. (I did not have this problem, so I skipped this step in both instances.)

Bake another 10 minutes, or until a thermometer inserted in the thickest portion registers 160*F and the juices run clear. If the pan is dry stir in another 1-2Tbsp water to loosen the drippings. Drizzle the vinegar over the chicken in the pan.

Immediately transfer the chicken to plates. Stir the liquid in the pad and drizzle over the chicken.


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