Nutrition per serving may change if servings are adjusted.
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
Whisk broth, vinegar, marmalade, mustard and cornstarch in a medium bowl.
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.
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.
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.”
231 calories;10 g fat(2 g sat); 1 g fiber; 11 g carbohydrates; 24 g protein; 11 mcg folate; 63 mg cholesterol; 7 g sugars; 6 g added sugars; 212 IU vitamin A; 3 mg vitamin C; 29 mg calcium; 1 mg iron; 357 mg sodium; 318 mg potassium
Carbohydrate Servings: 1
Exchanges: 1/2 other carbohydrate, 3 1/2 lean meat
This is an easy and delicious recipe. I am going to use this one a lot.
January 15, 2012
By: EatingWell User
quick, easy and delicious
i really don't cook, and this recipe was so quick and easy. i like spice, so i added a couple of habaneros with the shallots, and it definitely gave it a kick, but in a good way.
December 15, 2010
Great with pork chops too!
Decided to substitute pork chops in place of the chicken, just had to brown the chops a little longer before removing from the pan. Very quick and simple to pull together. Lots of flavor. I think this will be a go to from now on.
November 20, 2009
VERY GOOD AND EASY. Added more marmalade and no rind. Used leftover white rice -added raisins and green onion -- delish with sauce. DH loved it. This is a keeper.