Provolone Chicken Melt

Provolon Chicken Melts
The South Beach Diet Quick and Easy Cookbook pg 181
Prep Time 5 minutes Cook time 15 minutes

4 (6 Ounce) boneless, skinless chicken breasts
4 teaspoons extra olive oil, divided
4 slices mutigrain bread (unless you are phase one and just do without it)
1 large garlic clove cut in half
1 whole roasted bell pepper cut into 4 pieces
4 slices of reduced fat provolone cheese

Heat Oven to broil
Lightly pound each chicken breast to an even thickness and season with salt and pepper. Heat 2 teaspoons of oil in a large nonstuck skillet over medium heat, saute chicken until cooked through about 5 minutes per sides. Trasfer to a plate.

Lay bread slices on a baking sheet, drizzle with remaining oil. and rub with the cut sides of the garlic clove discard garlic. Place under the broiler until toasted about 1 minute.

Top each bread slice with 1 pepper, 1 chicken breast and one slice of cheese. Broil until the cheese has melted about 2 minutes serve hot.

FOR PHASE ONE
I omited the bread all together. I just layered chicken then red pepper then cheese. IT was sooo good even with out the bread.

Healthy Chicken Parm

Turkey (OR Chicken) Parmesan
Pg 172 The South Beach Diet Quick and Easy Cookbook (Phase ONE)
Prep Time 10 minutes Cook Time 15 minutes

2 cups low-sugar pasta sauce
1/2 cup pine nuts, coarely chopped
1 ounce freshly grated parmesan cheese (1/4 cup)
1/2 teaspoon dried Italian Seasoning
1 pound Chicken cutlets, about and 1/3 inch thick
2 teaspoons extra virgin olive oil
2 ounces shredded part skim mozzarella cheese (1/2 cup)
salt and pepper

Heat Oven to broil. Bring sauce to a low simmer in a small saucepan over meduim low heat. Remove from heat and cover to warm.
Stir together pine nuts, parmesan cheese, and Italian seasonings in a wide shallow dish. Season Chicken on both sides with salt and pepper then dredge both sides in the nut mixture, pressing to adhere.
Heat oil in large nonstick skillet over medium low heat. Add chicken and cook until coating is golden brown and juices run clear. about 4 minutes per side. If nuts brown too quickly turn down heat.
Place Chicken in a baking pan top evenly with mozzarella and broil until Cheese melts about 30 seconds
Spoon 1/2 cup of warm sauce on each plate and top with a piece of chicken.

PF Changs Won Ton Soup

Ingredients
for the soup
2 chicken breasts, cubed
1 lb small to medium shrimp, deveined with tails off
1 cup fresh spinach, torn into small pieces
1 cup mushrooms, sliced
1 (8 ounce) cans water chestnuts
1 teaspoon light brown sugar
1 tablespoon rice wine or 1 tablespoon dry sherry
1 tablespoon soy sauce
1 teaspoon finely chopped scallions
1 teaspoon finely chopped fresh ginger
6 cups chicken stock ( I use 8 cups)
for the wontons
6 ounces ground pork
8 medium shrimp, shelled and ground
1 teaspoon light brown sugar
1 tablespoon rice wine or 1 tablespoon dry sherry
1 tablespoon soy sauce
1 teaspoon finely chopped scallions
1 teaspoon finely chopped ginger
24 wonton wrappers
Page 2 of 2Pf Changs Wonton Soup (cont.)
Directions
Bring chicken stock to a rolling boil, then add all the ingredients.
Cook until chicken and shrimp are cooked through, about 10 minutes.
FOR WONTONS.
In a bowl, mix the pork, ground shrimp, brown sugar, rice wine or sherry, soy sauce, scallions and chopped ginger.
Blend well and set aside for 25-30 minutes for flavors to blend.
Place 1 tsp of the filling in the center of each wonton wrapper.
Wet the edges of each wonton with a little water and press them together with your fingers to seal, then fold each wnton over.
To cook, add wontons to the boiling chicken stock and cook for 4-5 minutes.
Transfer to individual soup bowls and serve.

A great e-book to show you how to reduce your month food budget

A great e-book to show you how to reduce your month food budget

Marinara Sauce

1/2 cup extra virgin olive oil 2 small onions finely chopped 2 garlic cloves, finely chopped 2 stalks of celery, finely chopped 2 carrots, peeled and finely chopped 1/2 tsp salt 1/2 tsp pepper 1 tsp dried basil 1 tsp dried parsley 2 (32 oz) cabs crushed tomatoes 2 dried bay leaves In a large sauce pot heat oil. Put in onions and garlic and saute until onions are translucent. Add in celery and carrots and 1/2 salt and pepper. Saute until veggies are soft. Add everything else but the rest of salt and pepper. Simmer 1 hour on very low heat. Discard bay leaves and add remaining salt and pepper. Can be made one day ahead. Freezes well

Simple Southern-Style "unfried" Chicken

3 to 3 1/2 lbs chicken thighs, skin removed 1/2 cup ranch dressing 2 pkts shake and bake extra crispy seasoned coating mix remove skin from all chicken. place chicken in large resealable plastic bag. Add dressing. Seal bag turn evenly coat chicken with dressing. Refrigerate 30 min to marinate Preheat oven to 400 degrees. Place coating mix in pie plate or shallow dish. Dip chicken into coating mix, turning each piece over to evenly coat both sides. Place in a single layer on baking sheet. Sprinkle with remaining coating mix. Discard bag and marinade. Bake 40 to 45 min, or until chicken is cooked through (165 F)

Baked Homemade Chicken Nuggets

1 lb Chicken 1 Cup cornflakes crushed 1 Cup bread crumbs 1 TBS flour 1 tsp salt pepper to taste 1/3 cup parmeasan Cheese 1 egg 1 TBS water Preheat oven to 375 degrees. Cut chicken into bite size pieces (approx 1 1/2 inch squared) Mix cornflakes, breadcrumbs, flour, salt, pepper, and cheese together in a bowl. In another bowl mix egg and water together First dip the chicken pieces into the egg wash, then coat them in the breadcrumb mixture. Set them on a nonstick cookie sheet. Bake for 15-20 minutes.