Recipe courtesy of Eating Well
Orange marmalade and freshly grated orange zest make a deliciously tangy sauce for quick-cooking chicken tenders. Serve with brown rice.
Total Time: 40 min
Prep: 20 min
Cook: 20 min
Yield: 4 servings
1 cup reduced-sodium chicken broth
2 tablespoons red-wine vinegar
2 tablespoons orange marmalade
1 teaspoon Dijon mustard
2 teaspoon cornstarch
1 pound chicken tenders
½ teaspoon kosher salt
¼ teaspoon freshly ground pepper
6 teaspoons extra-virgin olive oil, divided
2 large shallots, minced
1 teaspoon freshly grated orange zest
- Whisk broth, vinegar, marmalade, mustard and cornstarch in a medium bowl.
- Sprinkle chicken with salt and pepper. Heat 4 teaspoons oil in a large skillet over medium-high heat. Add the chicken and cook until golden, about 2 minutes per side. Transfer to a plate and cover with foil to keep warm.
- Add the remaining 2 teaspoons oil and shallots to the pan and cook, stirring often, until beginning to brown, about 30 seconds. Whisk the broth mixture and add it to the pan. Bring to a simmer, scraping up any browned bits. Reduce heat to maintain a simmer; cook until the sauce is slightly reduced and thickened, 30 seconds to 2 minutes. Add the chicken; return to a simmer. Cook, turning once, until the chicken is heated through, about 1 minute. Remove from the heat and stir in orange zest.
Serving size: 3 oz. chicken & 2 Tbsp. sauce
Per serving: 227 calories; 10 g fat(2 g sat); 0 g fiber; 10 g carbohydrates; 24 g protein; 11 mcg folate; 63 mg cholesterol; 7 g sugars; 6 g added sugars; 203 IU vitamin A; 3 mg vitamin C; 22 mg calcium; 1 mg iron; 357 mg sodium; 296 mg potassium
Carbohydrate Servings: ½
Exchanges: ½ other carbohydrate, 3½ lean meat