South Beach Diet Recepies

South Beach Diet Phase 1 Appropriate

CHICKEN WITH TOMATOES AND BALSAMIC VINEGAR

1/3 cup chicken broth 2 tablespoons olive oil
3 tablespoons basalmic vinegar 1/2 cup chopped onions
1 teaspoon fresh chopped 1 teaspoon finely minced garlic
rosemary, or 1/2 1 can (1 pound 12 ounces)
dried rosemary, crumbled plum tomatoes, drained
3 whole chicken breasts, 1/4 teaspoon salt
cut in half Freshly ground black pepper

1. Combine chicken broth, vinegar and rosemary; pour over chicken, cover, and refrigerate overnight.
2. Remove chicken and pat dry, reserving marinade. Heat oil in a heavy frying pan and brown chicken in two batches.
3. Remove checken from the pan; add onions and garlic. Saute over medium heat for 5 minutes, until onions are softened.
4. Add marinade to pan and bring to a simmer. Add chicken, baste with some of marinade, cover and simmer 25 minutes.
5. Remove chicken and keep warm. Add tomatoes, salt and pepper; simmer about 5 minutes, or until thickened.
6. Pour sauce over chicken.

Data per serving:
Calories......256 Fat..............12g Sodium....330 mg
Protein.......30g Carbohydrates.....5g Sugar.......4g

Quick Pork Chops

From: Bob and Mary, rec.food.recipes
Servings: 2

4 to 6 pork chops, any cut, or shoulder steaks any cut; all cut 3/4 to 1
inch thick
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 cup water, chicken broth, or dry or semisweet white wine
2 Tbsp olive oil

Trim a piece of fat from edge of one pork chop. In 10 or 12 inch skillet over medium-high heat, rub fat over bottom of skillet to grease, discard fat. Add the pork chops to the skillet; cook until browned on both sides. Sprinkle chops with salt and pepper. Add water; reduce heat to low. Cover;
simmer 45 minutes. Skim fat from pan liquid and spoon pan liquid over chops.

Fitday.com (1 serving = 1 pork chop): Calories = 193.5; Carbs = 0.25 g; Fat = 12 g; Proteins = 20.5 g

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