Chicken, Turkey, Fowl and Egg: Chicken, Turkey, Fowl Dishes: Spiced Chicken Breasts

Enjoy this simple chicken dish - with a touch of spice!

Author: CalorieKing
Date: April 12, 2012

Suggestions: * Sambal Oelek is a chili paste available from markets and Asian foods stores.

Uncooked marinated chicken is suitable to freeze.

Serves: 4 person(s)
Yield: 4 x (3-1/2 oz) chicken breasts

Preparation Time: 10 mins
Cooking Time: 8 mins
Extra Time: 4 hrs (or overnight, for marinating)

Ingredients:

    2 cloves garlic, crushed
    2 tsp grated fresh ginger
    1 tsp sambal oelek *
    1 tsp turmeric
    1 tsp ground cumin
    1 tsp grated lemon zest
    1 Tbsp oyster sauce
    1 Tbsp brown sugar
    2 Tbsp chopped fresh coriander
    4 skinless chicken breast fillets (14 oz)

Directions:

    Combine garlic, ginger, sambal oelek*, turmeric, cumin, lemon zest, oyster sauce, and brown sugar and chicken breasts in bowl. Cover and refrigerate several hours or overnight.

    Chicken can be grilled, barbecued or pan fried. Cook on one side for 5 minutes, turn and baste with marinade; cook for further 5 minutes. Sprinkle with coriander.

Microwave Directions:

    Combine garlic, ginger, sambal oelek*, turmeric, cumin, lemon zest, oyster sauce, brown sugar, coriander, and chicken breasts in bowl. Cover and refrigerate several hours or overnight.

    Place marinated chicken in single layer around edge of a shallow microwave-safe dish; brush with marinade mixture. Cover and cook on HIGH 4 minutes. Give each chicken breast a half turn, cover, and cook on HIGH a further 4 minutes. Let stand 5 minutes. Sprinkle with coriander.

Variations:

    Serve with a salad or steamed vegetables.

    Serving suggestions are not included in the nutritional analysis.

Nutritional Information
(Per Serving)

Calories:129 cals
Kilojoules:540 kJ
Fat:1.5 g
Carbohydrates:4.4 g
Protein:23.3 g
Cholesterol:58.0 mg
Sodium:208 mg
Saturated Fat:0.4 g
Fiber:0.4 g
Calcium:26.0 mg
Total Sugars:2.4 g

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