Marmalade Chicken

Name: Marmalade Chicken
Total time: 20 min
Ingredients: 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); 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

Rating: 4.76 stars

29 Ratings
29 Reviews

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

EatingWell Test Kitchen

Source: EatingWell Magazine, January/February 2009

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Recipe Summary

total:

20 mins

Servings:

Nutrition Profile:

Heart Healthy

Low-Calorie

Low Carbohydrate

Dairy-Free

Diabetic Appropriate

Gluten-Free

Low Sodium

Nutrition Info

Directions

Step 1

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

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Step 2

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.
Step 3

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

Serving Size: 3 oz. chicken & 2 Tbsp. sauce

Per Serving:

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.

Exchanges:

1/2 other carbohydrate, 3 1/2 lean meat

Reviews (29)

Read More Reviews

29 Ratings

5 star values: 23
4 star values: 5
3 star values: 1
2 star values: 0
1 star values: 0

Reviews: Most Helpful

Most Helpful Most Positive Least Positive Newest

EatingWell User

10/30/2011

We liked this recipe and would definitely make it again for a quick weeknight dinner. The flavors blended together well and it wasn't cloyingly sweet. MiseEnPlace San Ramon CA Read More

EatingWell User

10/30/2011

Love.. love... love... I'm always pressed for time after I get off work and running errands after but wanting a good meal rather than something generic like frozen pizza.. real tasty and cheap! Read More

EatingWell User

10/30/2011

A good recipe to start with but needs some heat -- I am going to add a few drops of chili oil next time. Read More

EatingWell User

10/30/2011

I made this for dinner tonight and loved it! I did however change the recipe just a bit. Instead of orange marmalade I used apricot preserves and the juice of an orange. (all the jars of orange marmalade at my local grocer had high fructose corn syrup in them... yuck!) I also added oregano a teaspoon of honey and a touch of raw sugar to the mixture. Right before I added the chicken to the thickened sauce I added three minced garlic cloves. I let the chicken cook in the sauce for about five extra minutes. My picky eater boyfriend and I loved it! Renee Fayetteville AR Read More

EatingWell User

05/02/2013

Easy to make but not an exciting dish I followed this recipe as is and thought it was good though a little bland. I was expecting more of an orange flavor to be honest. I had no problems getting the sauce to thicken with 1 tsp of cornstarch as stated in the recipe and thought it coated the chicken really nicely. I can definitely see this as a good starting point though with some tweaking.:) Read More

lisabk60@gmail.com

10/29/2011

I made the recipe exactly as stated except I used chicken breasts instead of tenders because I happened to have them in the house. For a very low fat low calorie recipe my boyfriend and I both really liked it and I would definitely make it again. It is also quick. I am on weight watchers and a lot of the eating well recipes well MOST of them are perfect for use on any health or weight loss program. I get so sick of eating plain grilled chicken or fish. This was very flavorful - we ate it with couscous.....and vegetables. Read More

EatingWell User

10/30/2011

Very easy recipe to make and flavor was delightful. Would definitely make again! Jan McManus Largo FL Read More

Paul X

03/02/2012

I made only two changes to this recipe and it was perfect! Very very tasty meal and easy to make. However I wasn't a fan of the sauce the first time. I found it too watery. The second time I made it I did two teaspoons of cornstarch instead of one and the sauce was perfect! Nicer thicker consistency. I also microwaved a sweet potato for 10 min. /- depending on the size of it cut it up and added it to the recipe and it was MMMMMMMMMMM. Sweet potato and orange go so well together. Pros: Easy to make very tasty. Cons: Thin sauce but I fixed that. Read More

EatingWell User

11/13/2012

Very good but a few changes needed After making this I'm going to change the following: 1. 1/4 Cup Orange Marmalade 2. 1 Tablespoon dijon 3. 1/2 Tablespoon cornstarch As is the sauce is a bit too runny and doesn't spoon out well over the chicken. It could also use a wee bit more flavor (I didn't include the shallots because my B/F can't do onions) so I'm going to beef up the marmalade dijon and cornstarch to hopefully resolve this issue. Quite a nice dish! I'm looking forward to trying it with the adjustments! Pros: Relatively simple and quite flavorful Cons: Sauce is too runny as is Read More

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EatingWell User

10/30/2011

We liked this recipe and would definitely make it again for a quick weeknight dinner. The flavors blended together well and it wasn't cloyingly sweet. MiseEnPlace San Ramon CA

EatingWell User

10/30/2011

Love.. love... love... I'm always pressed for time after I get off work and running errands after but wanting a good meal rather than something generic like frozen pizza.. real tasty and cheap!

EatingWell User