Marmalade Chicken

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10 mins total
0 mins prep

213 calories/serving

Recipe Filed Under
Chicken, American, Easy, Healthy, Low Calorie, Dinner, Spring

Provided By: EatingWell

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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.

Ingredients

Serves:

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

Directions

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."

Nutrition Facts

Per Single Serving / Serves 4 Total
Calories	213		Calories from fat	72
Total Fat	8gm	12%	Saturated Fat	1gm	5%
Mono Unsaturated Fat	5gm		Cholesterol	68mg	23%
Sodium	246mg	10%	Total Carbohydrates	10gm	3%
Protein	27gm