South Beach Balsamic Chicken
Tender, juicy, and bursting with Mediterranean-inspired flavors, South Beach Balsamic Chicken is a quick and healthy dish perfect for busy weeknights or satisfying meal prep. This low-carb recipe features boneless, skinless chicken breasts marinated in a vibrant blend of balsamic vinegar, olive oil, garlic, and dried herbs like basil and oregano, creating a tangy and aromatic seasoning that seeps deep into every bite. Cooked to golden perfection in just a few minutes on the skillet, this protein-packed entree is ideal for those following a South Beach or keto diet. Serve it with steamed vegetables, a fresh salad, or your favorite grain for a versatile, flavorful meal that’s as wholesome as it is delicious.
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 0.5 cup balsamic vinegar
- 2 tablespoons olive oil
- 3 pieces garlic cloves, minced
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
Instructions
In a medium bowl, whisk together the balsamic vinegar, olive oil, minced garlic, dried basil, dried oregano, salt, and black pepper to create the marinade.
Place the chicken breasts in a large resealable plastic bag or a shallow dish, and pour the marinade over the chicken. Ensure each piece is evenly coated. Cover (if using a dish) and refrigerate for at least 30 minutes, or up to 6 hours for maximum flavor.
Preheat a large skillet or grill pan over medium-high heat. Lightly oil the pan if necessary to prevent sticking.
Remove the chicken from the marinade and let the excess drip off. Discard the remaining marinade.
Cook the chicken breasts for about 5-7 minutes per side, or until they are golden brown on the outside and an internal temperature of 165°F (74°C) is reached.
Transfer the cooked chicken to a plate and let it rest for 5 minutes before serving to allow the juices to redistribute.
Garnish the chicken with freshly chopped parsley if desired and serve warm. Pair with steamed vegetables or a fresh salad for a complete meal.
Nutrition Facts
Calories |
382 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.0 g | 17% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 148 mg | 49% | |
| Sodium | 625 mg | 27% | |
| Total Carbohydrate | 7.0 g | 3% | |
| Dietary Fiber | 0.4 g | 2% | |
| Total Sugars | 4.8 g | ||
| Protein | 54.6 g | 109% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 41 mg | 3% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 528 mg | 11% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
