Savory Chicken Saute Sbd Phase 1 Recipes

SOUTH BEACH SAVORY CHICKEN SAUTE

Steps:

• Heat the oil in a large skillet over medium heat. Saute the chicken breasts in the oil for 4 minutes, then turn them over & add the onion. Cover & cook for 3 minutes longer, stirring occasionally. Add the garlic, rosemary, and broth. Cover & cook until the onion is tender-crisp, about 5 minutes longer, stirring occasionally. (Chicken is done when cut at thickest part of the chicken breast & the meat is no longer pink & juicees run clear.) Season with salt & pepper
• Serves 4

SAVORY CHICKEN SAUTé

Steps:

• Heat oil in large skillet over medium heat.
• Sauté chicken in oil for 4 minutes, then turn.
• Add onion, cover, and cook for 3 minutes longer. Stirring occasionally.
• Add garlic rosemary and broth.
• Cover and cook 5 minutes longer, stirring occasionally, until onions are tender crisp.

SAVORY CHICKEN BREASTS

Steps:

• Preheat oven to 350 degrees F (175 degrees C).
• Place chicken breasts in a 9x13 inch baking dish. Season with ground black pepper to taste. Top each breast with a slice of cheese.
• Mix together the soup and milk and pour mixture over chicken. Sprinkle bread crumbs on top and drizzle with melted butter/margarine. Bake covered in the preheated oven for 30 minutes. Uncover and bake for another 20 minutes or until golden brown.

GRILLED CHILI CHICKEN

Steps:

• Combine the chili powder, 2 tbsp balsamic vinegar, and 2 tbsp olive oil; stir well. Brush the chili mixture on both sides of the chicken breasts. Place in a shallow dish; cover and marinate in the refrigerator for 1 hour.
• Grill the chicken over hot coals (400 to 500 degrees) for 5-6 minutes on each side or until the chicken is done. Arrange the chicken on a serving platter; set aside, and keep warm.
• Brush the skin of the red bell peppers with 1 tbsp olive oil. Grill the peppers, cut side up, over medium coals (300 to 350 degrees) for 6 to 8 minutes or until charred. Cut the peppers into thin strips; set aside.
• Saute onion, jalapeno pepper, and garlic in the remaining 1 1/2 tsp olive oil in a large skillet until the onion is tender. Add the reserved sweet red pepper strips; stir well. Add the cilantro and the remaining 1 tbsp balsamic vinegar; stir well. Remove from heat. Spoon the pepper mixture over the hot chicken. Enjoy!

SOUTH BEACH CHOCK-FULL-OF-VEGGIES CHILI

Steps:

• In a large saucepan, heat oil over medium heat. Add peppers, mushrooms, onion,celery, and garlic. Cook about 7 minutes until vegetables begin to soften. Add seasonings and continue to cook an additional 5 minutes, stirring occasionally.
• Add beans and tomatoes with all their juices and bring to a gentle simmer. Simmer 25 to 30 minutes, until chili is fragrant and slightly thickened.