This South Beach Diet balsamic chicken is incredibly juicy and tangy and can be grilled or baked for a super quick meal. It’s ready to eat in just 20 minutes and tastes amazing chopped up on summer salads!
The secret to this balsamic chicken is using the right ingredients. The balsamic vinegar with dry white wine, rosemary, and garlic adds every type of flavor right away; It’s slightly sweet, tangy, salty, sour, and umami all in just 20 minutes. Perfect served over this Crunchy Sweet Spinach Salad or with Baked Rice and roasted veggies!
Why you’ll love this South Beach Diet Balsamic Chicken
- Great source of protein - Since this recipe is made with chicken breasts, it’s incredibly high in protein and low in both fat and carbohydrates. It’s a great, lean option to add to your meal plan!
- Ready in a hurry - Once the chicken gets a chance to marinate in the the vinegar, herb, and wine mixture for about an hour, it’s ready to go! It’s a great option for when you need dinner ready fast.
- Versatile option - The best thing about this balsamic chicken is just how many different ways you can serve it! It’s heavenly sliced over summer salads, but it’s also great with the heartier grain salads in the winter. Keep it light with some steamed veggies or turn it into a feast with mashed potatoes and roasted veggies. There are so many options!
Ingredients
- Chicken breasts - Use boneless skinless breasts for lower fat and a faster cooking time.
- Balsamic vinegar
- Dry white wine - You can also use cooking wine if you prefer.
- Olive oil
- Rosemary - Use either fresh or dried.
- Garlic - Either mince fresh cloves or use jarred, minced garlic.
- Salt & black pepper
Variations
- Grill or bake - We’ve tried this South Beach chicken several different ways. It’s just as good on the grill as it is baked in the oven! Prepare it in whichever method is the most convenient for you.
- Add more herbs - Especially during the summer, you can add even more fresh herbs like parsley or cilantro, for extra flavor.
- Change the acid - For a lighter, more summery flavor, replace the bold balsamic with bright lemon juice. You can also try using red wine vinegar for a slightly milder flavor.
- Use a different cut - This marinade would taste just as great with boneless skinless chicken thighs!
- Bake with fresh veggies - If you’re baking the chicken, pair it with some fresh garlic cloves and cherry tomatoes for a wonderful entree that tastes amazing over pasta or rice.
What You Need
This is so simple, all you need are measuring cups and spoons and a good baking dish for marinating and baking the chicken in. You can even use a zip-closed plastic bag when marinating. And a pair of cooking tongs is helpful.
But what you really want is a great gas grill and some wonderful dinnerware and glassware. Am I right?
How to Make South Beach Balsamic Chicken
- Rinse the chicken and pat it dry. Put it in a baking dish in a single layer and set it aside.
- In a 1 cup or larger measuring cup, add the vinegar, wine, oil, rosemary, garlic, salt and pepper. Whisk to emulsify.
- Pour the vinegar mixture over the chicken and make sure all parts of the chicken are coated. Cover the chicken and refrigerate for at least one hour. At least once in the hour, turn the chicken over to make sure the vinaigrette covers all the chicken.
- Heat oven to 450°F. [Alternatively, you can bake the chicken on a hot outdoor grill for 6 minutes a side or on an indoor grill for a total of 6 minutes.]
- Remove the covering from your baking dish and put the dish uncovered in the hot oven for 20 minutes, turning the chicken over midway through the baking time.
Expert Tips
- Be patient - It can be tempting to start cooking right away, but you need time for the marinade to work its way into the chicken for the best flavor.
- Poke the chicken - Poke the chicken with a fork before placing it in the marinade to make sure the entire cut is well-seasoned.
Don’t skip the oil - Since chicken breast is so lean, you need a little fat to keep it from drying out and to let the flavors shine.
South Beach Diet Balsamic Chicken With Rosemary
Author: Recipe Idea Shop
Ingredients
- 4 Boneless skinless chicken breasts
- ¼ cup balsamic vinegar
- ¼ cup dry white wine
- 2 tablespoons Olive oil
- ½ teaspoon dried rosemary or 1 tablespoon fresh rosemary
- 2 cloves garlic minced or ½ teaspoon jarred, minced garlic
- ½ teaspoon salt use sea salt for corn free
- ½ teaspoon Black pepper
Instructions
- Rinse the chicken and pat it dry. Put it in a baking dish in a single layer and set it aside.
- In a 1 cup or larger measuring cup, add the vinegar, wine, oil, rosemary, garlic, salt and pepper. Whisk to emulsify.
- Pour the vinegar mixture over the chicken and make sure all parts of the chicken are coated. Cover the chicken and refrigerate for at least one hour. At least once in the hour, turn the chicken over to make sure the vinaigrette covers all the chicken.
- Heat oven to 450°F. [Alternatively, you can bake the chicken on a hot outdoor grill for 6 minutes a side or on an indoor grill for a total of 6 minutes.]
- Remove the covering from your baking dish and put the dish uncovered in the hot oven for 20 minutes, turning the chicken over midway through the baking time.
Nutrition (may vary depending on ingredients and amounts used)
Recipe FAQs
Can I make this chicken ahead of time?
You can easily marinate the chicken up to 12 hours before you need it. Once cooked, store the leftovers in an airtight container for up to 3-4 days. Just reheat the meat as needed to serve over your salads or as part of your meals.
Is balsamic chicken low carb?
Balsamic vinegar is richer and sweeter than other types of vinegar, so it does have more carbs. However, a little goes a long way! This recipe calls for ¼ cup of balsamic vinegar, which is used to marinate 4 chicken breasts. Each breast has approximately 4 grams of carbohydrates after cooking, which makes it a great lower carb option.
What sides go well with South Beach chicken?
I like to think of this recipe as a great, go-to option for protein. It’s flavorful enough to stand on its own with some veggies and rice or potatoes, but it’s also mild enough to serve as part of another dish, like a salad. The balsamic flavor tastes just as great during the summer or the winter, so this is really an all-season recipe too.
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This recipe was originally published on Recipe Idea Shop July 31, 2019 and updated July 17, 2024 with new photos and information.
