Orange marmalade and freshly grated orange zest make a deliciously tangy sauce for quick-cooking chicken tenders. Serve with brown rice.
4 servings II Active Time: 20 minutes II Total Time: 20 minutes
- 1 cup reduced-sodium chicken broth
- 2 tablespoons red-wine vinegar
- 2 tablespoons orange marmalade
- 1 teaspoon Dijon mustard
- 1 teaspoon cornstarch
- 1 pound chicken tenders, (see Note)
- 1/2 teaspoon kosher salt
- 1/4 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.
Per serving : 213 Calories; 8 g Fat; 1 g Sat; 5 g Mono; 68 mg Cholesterol; 10 g Carbohydrates; 27 g Protein; 0 g Fiber; 246 mg Sodium; 55 mg Potassium, 1/2 Carbohydrate Serving
Exchanges: 1/2 other carbohydrate, 3 1/2 very lean meat
Tips & Notes
- Note: Chicken tenders are the virtually fat-free strips of rib meat typically found attached to the underside of chicken breasts. They can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”
From EatingWell: January/February 2009