Basalmic Chicken

 6 boneless, skinless chicken breast halves

1 1/2 tsp fresh rosemary leaves, minced, or 1/2 tsp dried
2 cloves garlic, minced
1/2 tsp freshly ground black pepper
1/2 tsp salt
2 Tbs extra-virgin olive oil
4-6 Tbs white wine (optional)
1/4 cup 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 degrees F. Spray a heavy roasting pan or iron skillet with cooking spray. Place the chicken in the pan and bake for 10 minutes. Turn the chicken over. If the dripping begin to stick to the pan, stir in 3-4 Tbs water or white wine (if using).

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

Transfer the chicken to plates. Stir the liquid in the pan and drizzle over the chicken.

Serves 6

Nutrition at a glance
Per Serving: 183 Calories, 26g protein, 4g carbohydrates, 6g fat, 1g saturated fats, 270 mg sodium, 65mg cholesterol, 0g fiber


From: "The South Beach Diet - The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss" by Arthur Agatston, M.D. ISBN:1-57954-646-3, Page 151