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Marmalade Chicken for Two

http://www.eatingwell.com/recipes/marmalade_chicken_for_two.html

From EatingWell:  January/February 2009, The EatingWell Diet (2007), EatingWell Serves Two

Orange marmalade and freshly grated orange zest make a deliciously tangy sauce for quick-cooking chicken tenders. Serve with brown rice.

2 servings | Active Time: 20 minutes | Total Time: 20 minutes

Ingredients

• 1/2 cup reduced-sodium chicken broth
• 1 tablespoon red-wine vinegar
• 1 tablespoon orange marmalade
• 1/2 teaspoon Dijon mustard
• 1/2 teaspoon cornstarch
• 8 ounces chicken tenders
• 1/4 teaspoon kosher salt
• 1/8 teaspoon freshly ground pepper
• 1 tablespoon extra-virgin olive oil, divided
• 1 large shallot, minced
• 1/2 teaspoon freshly grated orange zest

Preparation

1. Whisk broth, vinegar, marmalade, mustard and cornstarch in a medium bowl.
2. Sprinkle chicken with salt and pepper. Heat 2 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.
3. Add the remaining 1 teaspoon oil and shallot 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.

Nutrition

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.”