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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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)
Directions
Step 1
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.
Step 2
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.
Step 3
Preheat a large skillet or grill pan over medium-high heat. Lightly oil the pan if necessary to prevent sticking.
Step 4
Remove the chicken from the marinade and let the excess drip off. Discard the remaining marinade.
Step 5
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.
Step 6
Transfer the cooked chicken to a plate and let it rest for 5 minutes before serving to allow the juices to redistribute.
Step 7
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
| Serving size | (869.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1527.9 |
| Total Fat 53.3g | 0% |
| Saturated Fat 11.3g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 591.6mg | 0% |
| Sodium 2912.3mg | 0% |
| Total Carbohydrate 25.2g | 0% |
| Dietary Fiber 1.2g | 0% |
| Total Sugars 18.1g | |
| Protein 217.6g | 0% |
| Vitamin D 7.0IU | 0% |
| Calcium 186.0mg | 0% |
| Iron 9.7mg | 0% |
| Potassium 2185.5mg | 0% |
Source of Calories