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 From eatingwell.com

 

Marmalade Chicken

 

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

 

4 servings

Active Time: 20 minutes

Total Time: 20 minutes

 

·         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)

·         1/2 teaspoon kosher salt

·         1/4 teaspoon freshly ground pepper

·         6 teaspoons extra-virgin olive oil, divided

·         2 large shallots, minced

·         1 teaspoon freshly grated orange zest

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

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.

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.

·         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.”

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.

Carbohydrate Servings: 1/2

Exchanges: 1/2 other carbohydrate, 3 1/2 very lean meat