| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats, Grains, Vegetables |
|
Chicken, Cookbook, Low fat |
4 |
Servings |
INGREDIENTS
| 1 1/2 |
T |
Szechwan peppercorns |
|
|
toasted |
| 1/8 |
t |
Dried red pepper, crushed |
| 1 1/2 |
T |
Coriandor seed, toasted |
| 1/2 |
t |
Coarse salt |
| 1/2 |
c |
Cilantro, fresh |
| 1/4 |
c |
Parsley, fresh |
| 2 |
t |
Lemon jest, or orange jest |
| 4 |
|
Cloves garlic, large |
|
|
chopped |
| 3 |
|
Shallots, large chopped |
| 2 |
t |
Dark sesame oil |
| 1 |
t |
Vegetable oil |
| 4 |
T |
Soy sauce, or tamari |
|
|
reduced-sodium kind |
| 4 |
|
Chicken breasts, skinned and |
|
|
boned about 1 1/2 |
|
|
pounds |
| 249 |
c |
alories, 5.9 g fat Low-Fat Chicken Breasts By Diane Rozas |
INSTRUCTIONS
Preheat the oven to 350 F. 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.
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.
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