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