So, I bought the diet book and accompanying cookbook, with the good intention of doing the diet. I think I made one thing and forgot about it. Since then, I have educated myself and now take a balanced, healthy approach that includes moderation, clean eating and lots of working out. Shockingly, that works. (At least for me - I am not reviewing the South Beach Diet nor bashing it.)
Anyhoo, I decided to flip through the South Beach Diet cookbook and found quite a few recipes that work well with my style of eating. In fact, it's almost like I have a whole new cookbook at my disposal!
Sesame Baked Chicken
Source: The South Beach Diet Cookbook, by Arthur Agatston, M.D. (2004)
- 1 egg, lightly beaten
- 2 tbsp canola oil
- 1 tsp toasted sesame oil
- 1 tbsp water
- 1 tbsp light soy sauce
- 1/2 tsp salt (skip)
- 1/4 tsp pepper (skip)
- 2 tbsp uncooked oat bran
- 1/4 c. sesame seeds
- 1.5 pounds boneless, skinless chicken, cut into 2-inch pieces (didn't cut up)
- Preheat oven to 350 degrees.
- In a shallow bowl, combine the egg, canola oil, sesame oil, water, soy sauce, salt and pepper.
- In a small bowl, combine the oat bran and sesame seeds.
- Dip the chicken in the egg mixture, then dredge in bran mixture. Place in a 11x7 nonstick baking pan.
- Bake for 30 mins or until done.
Per serving: 339 calories; 16g fat (2g sat); 43g protein; 5g carbs; 2g fiber; 152mg chol; 568mg sodium
On the plus side, I like this recipe because I had everything on hand (except for the chicken), and it was probably one of the easiest meals I've made in a long time. No chopping. No prep. No frying. Just mix, dip and bake. On the so-so side, the chicken was so-so. It was kind of bland - I might add in some cayenne pepper or something to spice it up a bit without impacting its nutritional stats, just to give it some more flavor. Plus, the 2 tbsp of oat bran is kind of skimpy and didn't leave me enough to coat all of the chicken. But I will def return to this cookbook for future meals.
|Oat bran this!|