Marmalade Chicken for Two

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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.

Marmalade Chicken for Two
photographer: Ken Burris
Nutritionist Tested & Approved

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

Directions
  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.

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.”


Nutritional Facts

Servings
2
Calories
231
Carbohydrates
11 g
Fat
10 g
Saturated Fat
2 g
Protein
24 g
Cholesterol
63 mg
Dietary Fiber
1 g
Potassium
317 mg
Sodium
358 mg
Yield
2 servings
Exchanges
1/2 carbohydrate (other)
3 1/2 lean meat
1 fat

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