Marmalade Chicken

Marmalade Chicken

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

Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy Low Calorie Low Carb Low Sat Fat Low Sodium

Serves Prep Time Total Time
4 20 min 20 min

Directions

Ingredients

  • 1 cup reduced-sodium chicken broth
  • 2 tablespoon red-wine vinegar
  • 2 tablespoon 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

Cooking Instruction

Step 1

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

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.


Nutrition

  • Serving: Per serving
  • Calories: 213
  • Carbohydrates: 10g
  • Fat: 8g
  • Protein: 27g
  • Dietary Fiber: 0g
  • Saturated Fat: 1g
  • Monounsaturated Fat: 5g
  • Cholesterol: 68mg
  • Potassium: 55mg
  • Sodium: 246mg
  • Exchanges: 1/2 other carbohydrate, 3 1/2 very lean meat
  • Carbohydrate Servings: 1/2

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