Grilled Salmon with Rosemary

This is another South Beach recipe and was very good. I baked it at 350 for about 20minutes instead of grilling it, though. Next time I would use a little more lemon juice, but that's because I really like the citrus flavors.

Grilled Salmon with Rosemary
Serves 2
Ingredients
1/2 pound salmon
1 teaspoon extra-virgin olive oil
1 teaspoon fresh lemon juice (maybe use more than that)
1/8 teaspoon salt
Pinch freshly ground black pepper
1 clove garlic, minced
1 teaspoon fresh rosemary leaves, chopped, or 1/2 teaspoon dried, crushed
Fresh rosemary sprigs (optional)
Capers (optional)
Instructions
Cut the fish into 2 equal-size portions. Combine the olive oil, lemon juice, salt, pepper, garlic, and rosemary in a bowl. Brush the mixture onto the fish.
To grill, arrange the fish on a grill rack or use a grill basket sprayed with olive oil cooking spray. Grill over medium-hot coals until the fish flakes easily (allow 4–6 minutes per 1⁄2" of thickness). If the fish is more than 1" thick, gently turn it halfway through grilling.
To broil, spray the rack of a broiler pan with olive oil cooking spray and arrange the fish on it. Broil 4" from the heat for 4–6 minutes per 1⁄2" of thickness. If the fish is more than 1" thick, gently turn it halfway through broiling.
To serve, top the fish with capers, if using, and garnish with rosemary sprigs, if desired.
Nutritional Information:
231 calories
15 total fat (3 g sat)
67 mg cholesterol
1 g carbohydrate
23 g protein
0 g fiber
213 mg sodium

Balsamic Chicken

So I've been on this eating light and healthier than usual kick. I found the recipe below via google and it was actually very good. I made roasted asparagus on the side. I noted my (few) changes. By the way, this recipe also works with pork chops.

Balsamic Chicken
Try this age-old South Beach Diet™ chicken recipe, passed down through generations of home-style cooks-and non-cooks alike! A terrifically simple recipe to prepare, the baked chicken is flavored with a full-bodied, sweet balsamic vinegar recipe originating in Italy. Our version of this classic balsamic chicken is actually a baked chicken recipe, and different because it uses chicken breast (which cooks faster than chicken on the bone) and is baked for a short time in a hot oven, sealing in flavors. The chicken is marinated in a fresh rosemary and garlic recipe, with aromatics and herbs commonly used with pork and lamb - but equally fantastic with chicken. This South Beach Diet™ balsamic chicken recipe is the perfect dinner for you and your family.
Serves 2
Ingredients
2 boneless, skinless chicken breast halves
1/2 teaspoon fresh rosemary leaves, minced (I used dried instead of fresh)
2/3 clove garlic, minced
1/4 teaspoon freshly ground black pepper
1/4 teaspoon salt
2/3 tablespoons extra-virgin olive oil
1-2 tablespoons white wine (optional)(I left this out)
1 1/3 tablespoons balsamic vinegar
Instructions
Rinse the chicken and pat dry. Combine the rosemary, garlic, pepper, and salt in a small bowl and mix well. Place the chicken in a large bowl. Drizzle with the oil, and rub with the spice mixture. Cover and refrigerate overnight. Preheat the oven to 450°F. Spray a heavy roasting pan or iron skillet with cooking spray. Place the chicken in the pan and bake for 10 minutes. Turn the chicken over. If the drippings begin to stick to the pan, stir in 3-4 tablespoons water or white wine (if using).
Bake about 10 minutes (I baked about 30 minutes) or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear. If the pan is dry, stir in another 1-2 tablespoons of water or white wine to loosen the drippings. Drizzle the vinegar over the chicken in the pan.
Transfer the chicken to plates. Stir the liquid in the pan and drizzle over the chicken.
Nutritional Information:
183 calories
6 total fat (1 g sat)
65 mg cholesterol
4 g carbohydrate
26 g protein
0 g fiber
270 mg sodium