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

Source: EatingWell Magazine, January/February 2009

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total:
20 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Whisk broth, vinegar, marmalade, mustard and cornstarch in a medium bowl.

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  • 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.

Tips

Tip: 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.”

Nutrition Facts

227 calories; protein 24.1g; carbohydrates 10.2g; dietary fiber 0.3g; sugars 6.6g; fat 9.6g; saturated fat 1.7g; cholesterol 62.7mg; vitamin a iu 203.1IU; vitamin c 2.6mg; folate 10.9mcg; calcium 21.9mg; iron 1.1mg; magnesium 25.7mg; potassium 296.5mg; sodium 356.9mg; thiamin 0.1mg; added sugar 6g.
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