South Beach Diet Chicken Tri-Colore

Added to Recipes on Fri 02/04/2011


Serves 4

1 1/2 lbs boneless, skinless chicken breasts, sliced crosswise into 1/2-inch-wide pieces

3/4 tsp salt

1/2 tsp dried oregano

1/4 tsp freshly ground black pepper

2 tbsp extra-virgin olive oil

3 garlic cloves, peeled

1 medium green bell pepper, cut into thin strips

1 medium red bell pepper, cut into thin strips

1 medium yellow bell pepper, cut into thin strips

2 bunches arugula, each bunch trimmed and cut in half crosswise

2 tbsp balsamic vinegar



In a large bowl, toss the chicken with 1/2 teaspoon of the salt, the oregano, and the black pepper. In a large nonstick skillet, heat 1 tablespoon of the oil over low heat. Add the garlic and cook until fragrant, about 3 minutes. With a slotted spoon, remove the garlic and discard.


Increase the heat to medium. Add half of the chicken. Cook, turning occasionally, until golden brown and cooked through, about 4 minutes. With a slotted spoon, transfer to a plate. Repeat with the remaining oil and chicken.


Add all the bell peppers and the remaining 1/4 teaspoon salt to the skillet. Cook over medium heat, stirring frequently, until the peppers are crisp-tender, about 4 minutes.


Add the arugula and cook, tossing, until wilted, about 1 minute. Return the chicken to the pan, sprinkle with the vinegar, and toss to combine. Serve hot.


Nutrition Facts

Per serving:

288 calories

9 g fat

2 g saturated fat

41 g protein

8 g carbohydrate

2 g fiber

555 mg sodium


South Beach Diet Cover


Adapted The South Beach Diet Super Quick Cookbook by Arthur Agatston, M.D. © 2010 by Arthur Agatston, M.D. By arrangement with Rodale, Inc., Emmaus, PA 18098.