~~~~The South Beach Cookbook~~~~

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iVillage Member
Registered: 03-26-2003
~~~~The South Beach Cookbook~~~~
2
Fri, 05-28-2004 - 2:28pm
I bought the book this morning and have skimmed though and found some interesting recipes that DON'T appear in the South Beach Diet Book. I really excited by the purchase as I'm going to be a beacher for life. One of the recipes that caught my eye was:

Spanish Spiced Rubbed Chicken with Mustard-Green Onion Sauce by chef Bobby Flay Food T.V. ( I'm a food network junky)LOL. This sound delishhhhhhhh:

MUSTARD-GREEN ONIO SAUCE

1/2 c aged white wine vinegar

3 Tb Dijon mustard

1c extra virgin olive oil

salt, Freshly ground black pepper

1/2 c thinly siced scallions

3 Tbs chopped flat =leaf parsley

SPANISH SPICE RUB

3 Tbs spanish or reg paprika

1 Tb cumin seed, ground

1 Tb mustard seed, ground

2 tsp fennel seeds,ground

2 tsp coarsely ground pepper

2 tsp kosher salt

CHICKEN

8 bone -in chicken breast (french cut)

extra virgin olive oil

salt

Spanish rub(above)

Chopped parsley for garnish

TO MAKE THE SAUCE: In a large bowl, whisk together the vinegar & mustard. Slowly whisk in the oil until well blended and season with salt & pepper to taste. Fold in scalloins & parsley.

TO MAKE THE SPICE RUB: In a small bowl, whisk togther the paprika,cumin,mustard,fennel,pepper & salt and set aside.

TO MAKE THE CHICKEN: Heat the Grill to medium. Brush the chicken breasts with olive oil.Season each chicken breast with salt on bith sides. Rub each chicken bereast on the skin side with the spicy rub and place and place on the grill,rub side down.Grill 5-6 mins. or until slightly charred and a crust has formed. Turn the chicken breast over, close the cover and continue cokking for 6-7 mins. or until cokked through. Spoon some of the mustard-green -onion -sauce onto a platter and place the chciken breast on top. Garnish with chopped parsley and serve the remaining sauce on the side..

NOTE: FRENCH CUT MEANS TO MAKE A CUT ALONG THE CHICKEN BONE, EXPOSING THE FLESH.

Makes 8 serving======357 cal,24 g fat,4 g sat,19 g protein, 5 g carbs,2 g fiber, 43 mg chol.,770 mg sodium===========Enjoy

Hubby will have to help me with the BBQ part as I don't know how to use it,and I 'm going to do the preparing.LOL

Hugs, Maryann



iVillage Member
Registered: 03-19-2003
Mon, 05-31-2004 - 9:40pm

That one DOES sound good Maryann!

Susan :)

 

iVillage Member
Registered: 03-26-2003
Tue, 06-01-2004 - 9:57pm

Hi!

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