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South Beach Diet Balsamic Chicken
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South Beach Diet Balsamic Chicken With Rosemary

A juicy, tangy, flavorful grilled or baked chicken recipe that cooks in 20 minutes.
Prep Time5 minutes
Cook Time20 minutes
Total Time1 hour 25 minutes
Course: Chicken, Main Course
Cuisine: American
Keyword: marinated chicken, South Beach Balsamic Chicken, South Beach Diet Phase One, South Beach phase one
Servings: 4
Calories: 220kcal
Author: Kathy Owen

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

Serving: 1breast | Calories: 220kcal | Carbohydrates: 4g | Protein: 24g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Trans Fat: 0.01g | Cholesterol: 72mg | Sodium: 427mg | Potassium: 456mg | Fiber: 0.1g | Sugar: 3g | Vitamin A: 36IU | Vitamin C: 2mg | Calcium: 16mg | Iron: 1mg