| Low-Fat Spicy Szechwan Baked Chicken
1 1/2 tablespoons of Szechwan peppercorns
1/8 teaspoon of dried red pepper, crushed
1 1/2 tablespoons of Coriander seed, toasted
1/2 teaspoon of coarse salt
1/2 cup of fresh cilantro
1/4 cup of fresh parsley
2 teaspoons of Lemon zest, or orange zest
4 Cloves garlic, large,
3 large Shallots, chopped
2 teaspoons of dark sesame oil
1 teaspoon of vegetable oil
4 tablespoons of soy sauce, or tamari,
4 Chicken breasts, skinned and deboned* may also be cut up into cubes |
|
Preheat the oven to 350ºF. In the bowl of a food processor fitted with the metal blade, combine the peppercorns, red pepper, coriander and salt and process for 30 seconds. Scrape down the sides, add the cilantro, zest, garlic, shallots and sesame oil and continue processing for 30 seconds more. Scrape into a small bowl. In another small bowl, whisk together the vegetable oil and soy sauce. Dip the chicken breasts in the soy mixture. Place on a baking sheet lightly coated with cooking spray. Spread the herb mixture evenly on the chicken to cover completely. Marinate for 30 minutes 30 minutes. Bake for 15 to 20 minutes, or until done throughout. Serve hot or warm. 249 calories, 5.9 g fat Low-Fat Chicken Breasts, By Diane Rozas Published in FoodDay, Oregonian, 11/5/96 Adapted for MasterCook by Brenda Adams <adamsfmle@sprintmail.com> NOTES : Hot with complex flavor and just 1 tablespoon of oil. Recipe by: Diane Rozas, "Low-Fat Chicken Breasts", Oregonian 11/5/96 Posted to MC-Recipe Digest V1 #387 by Brenda Adams <adamsfmle@sprintmail.com> on Jan 24, 1997.
|
