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Name: Low-Fat Spicy Szechwan Baked Chicken
Prep time: 30 min
Cook time: 15 min
Total time: 45 min
Yield: 4
Cuisine: American
Ingredients: 1/8 ts Dried red pepper, crushed; 1/2 ts Coarse salt; 1/4 c Parsley, fresh; 4 tb Soy sauce or tamari; 1/2 c Cilantro, fresh; 2 ts Lemon zest or orange zest; 3 Shallots large, chopped; 4 Chicken breasts, skinless; 4 lg cloves garlic; 1 ts Vegetable oil; 1 1/2 tb Coriandor seed toasted; 2 ts Dark sesame oil; 1 1/2 tb Szechwan peppercorns

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INGREDIENTS

1/8 ts Dried red pepper, crushed
1/2 ts Coarse salt
1/4 c Parsley, fresh
4 tb Soy sauce ; or tamari
1/2 c Cilantro, fresh
2 ts Lemon zest ; or orange zest
3 Shallots ; large, chopped
4 Chicken breasts, skinless
4 lg cloves garlic
1 ts Vegetable oil
1 1/2 tb Coriandor seed ; toasted
2 ts Dark sesame oil
1 1/2 tb Szechwan peppercorns

Servings

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 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 on Jan 24, 1997.

NOTES

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Low-Fat Spicy Szechwan Baked Chicken

1/8 ts Dried red pepper, crushed
1/2 ts Coarse salt
1/4 c Parsley, fresh
4 tb Soy sauce or tamari
1/2 c Cilantro, fresh
2 ts Lemon zest or orange zest
3 Shallots large, chopped
4 Chicken breasts, skinless
4 lg cloves garlic
1 ts Vegetable oil
1 1/2 tb Coriandor seed toasted
2 ts Dark sesame oil
1 1/2 tb Szechwan peppercorns

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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Nutrition

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Serving Size: 1 Serving (281g)
Recipe Makes: 4

Calories: 324
Calories from Fat: 58 (18%)

Amt Per Serving		% DV

	Total Fat 6.4g	9 %
	Saturated Fat 1.2g	6 %
	Monounsaturated Fat 2.4g
	Polyunsanturated Fat 1.9g
Cholesterol 136.9mg		42 %
Sodium 703.5mg		24 %
Potassium 786.5mg		21 %
Total Carbohydrate 8.1g		2 %
	Dietary Fiber 1.8g	7 %
	Sugars, other 6.3g
Protein 56.4g		81 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 324

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