Low-fat Spicy Szechwan Baked Chickenchicken, low fat 1 1/2 tablespoons szechwan peppercorns; toasted 1/8 teaspoon dried red pepper; crushed 1 1/2 tablespoons coriandor seed; toasted 1/2 teaspoon coarse salt 1/2 cup cilantro; fresh 1/4 cup parsley; fresh 2 teaspoons lemon jest; or orange jest 4 cloves garlic; large, chopped 3 shallots; large, chopped 2 teaspoons dark sesame oil 1 teaspoon vegetable oil 4 tablespoons soy sauce; or tamari: reduced-sodium kind 4 chicken breasts; skinned and boned, (about 1 1/2 pounds) 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 |
