Chicken Peeri-Peri SouthBeach Diet Phase I

Time: 10:29P.M.CST

Temp:  It is cold very very cold 

Weather: Clear, cold

Location: In my bed room. Reading "F5 Devastation, Survival and the Most Violent Tornado Outbreak of the 20th Centurary" Olathe, Ks.

This is the 009  Day of 2010

From p. 184 South Beach Diet Quick and Easy Cook Book

Dr. Arthur Agatston

PHASE ONE

 

Chicken PeeryPeery

 

Prep time 20 Mins (includes marinading) 

Cook Time: 10 Mins

Total Time: 30

 

1/4 Cup EVOO

2 TBSP Sider Vinegar 

1 jalapinio pepper seeded and minced

1 clove garlic minced

1/4 TSP Red Pepper Flakes

1/4 TSP Salt

4 6oz boneless skinless chicken breasts

 

step 1:

Heat grill or grill pan to high.

 

Step 2:

 

Wisk together 

Oil

Vinegar

Jalapino 

Garlic

Red Pepper Flakes

Salt

 

in a small bowl

 

Step 3:

Place Chicken in a shallow dish

Add 3TBSP of maranade and turn to coat.

 

Step 4:

let stand at um temperature 10 minutes

 

Step 5:

Grill Chicken turning often until juices run clear, about 10 minutes.

 

Step 6:

Drizzle with remaining sause, do not use maranade.

and serve.

 

Nutrition:

 

Makes 4 servings

 

per serving:

310 cals.

16g fat

2.5g sat fat

39g proteen

1g carbs

0g dietary fiber

260mg sodium

 

 Additionally I fixed 2 cups of box brown rice.

bring 2 C water to boil
Poor 2 cups brown rice into water and cover
Turn heat down and cover, let sit 5 Mins.
Remove from heat and let stand, covered, 5 Mins
Stir and serve 

Steamed Mini Corn on the Cob

You can buy this in bags at the store’s frozen food section.

Place bag picture side down in microwave and run for 5 minutes. check and cook loner if needed.  Open bag, be careful as it is very hot and turn corn out into a serving dish.

Or put two cups of water in pot and put strainer over pot and put corn in that cover and let water boil cook for ten minutes.

NOTES:

I cooked the chicken on my Foe-man (off-name hendged grill like the foreman) The chicken took only about 6 to 8 minutes in total to cook as itcooked on both sides at the same time.

Also I used the slapchop to chop the peppers and garlic.  I like the slapchop as it makes chopping things like onions, potatoes etc quick.

I found this very easy to fix and it was pretty good. The rice is good if you mix some of the sause mixture in it.  The chicken isn’t overly spicy but you can leave the seeds of the peppers out or leave them in as you like.

The chicken was frozen.  I ran hot water over them until I could pull them apart, then fill a glass pie plat with some water and defrosted the chicken in the microwave seasoning with some salt and pepper turning the chicken over and over again each time it finishes defrosting.  

Pity I didn’t capture a picture of it but the bright green ness of the peppers and the garlic and all make it look pretty. It is very good so give it a go and let me know what you think.