Chicken Baked With Lemon Sesame Sauce
|Minced fresh ginger||1 Tablespoon|
|Garlic||1 Clove (5 gm), minced|
|Tahini||2 Tablespoon (Sesame Butter)|
|Tamari sauce/Soy sauce||1 Teaspoon|
|Spanish onion||1⁄2 , sliced and separated into rings|
|Carrots||4 Small, cut diagonally into thin slices|
|Whole chicken breasts||2 , halved, boned, and skinned|
|Chicken stock/Water||2 Tablespoon|
|Chopped minced fresh mint/Parsley||1 Tablespoon (Garnish)|
Carefully remove the rind from the lemon.
Reserve the lemon and cut the rind into very thin, 1-inch strips.
Place the strips in a small saucepan with about 1 inch of boiling water.
Boil for 5 minutes, drain, and rinse the rind under cold water until cool.
Coat a small skillet with no-stick spray.
Add the ginger.
Cook over medium heat, stirring constantly, until the ginger is slightly golden.
Remove from the heat and stir in the garlic.
Juice the lemon.
Add the lemon juice, cooked lemon rind, tahini, water, and tamari to the skillet with the ginger.
Stir to combine.
Place the onions in the bottom of a shallow 8x8-inch baking dish.
Arrange the carrots over the onions.
Flatten each chicken piece by placing it between 2 sheets of waxed paper and pounding with a mallet until about 1/4 inch thick.
Arrange over the carrots in the baking dish.
Add the stock.
Spread the sauce over the chicken.
Sprinkle with the scallions.
Cover tightly with foil and bake at 350° for 30 to 40 minutes.
Garnish with mint or parsley, if desired.
Serving size: Complete recipe
Calories 740 Calories from Fat 184
% Daily Value*
Total Fat 22 g33.3%
Saturated Fat 3.7 g18.4%
Trans Fat 0.1 g
Cholesterol 200.4 mg66.8%
Sodium 715.9 mg29.8%
Total Carbohydrates 51 g16.8%
Dietary Fiber 14.1 g56.4%
Sugars 14.6 g
Protein 91 g183%
Vitamin A 695.2% Vitamin C 142.2%
Calcium 29% Iron 38.7%
*Based on a 2000 Calorie diet