This recipe is a nice change from your ordinary chicken with minimal seasoning that you may end up dipping in BBQ sauce (hopefully a “healthier one”) and is light and refreshing; perfect for Spring (which is hopefully right around the corner)! Try serving it with roasted veggies (asparagus, green beans, carrots, etc. check out some of the vegetable sides we have), a nice side salad loaded with veggies (fresh broccoli, cauliflower, carrots, cucumber, tomato) or a side of quinoa pilaf.
1 cup reduced-sodium chicken broth
2 tablespoons red-wine vinegar (I used apple cider vinegar since I had it on hand)
2 tablespoons orange marmalade
1 teaspoon Dijon mustard
1 teaspoon cornstarch
1 pound chicken tenders
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
6 teaspoons extra-virgin olive oil, divided
2 large onions, minced
1 teaspoon freshly grated orange zest
- Whisk broth, vinegar, marmalade, mustard and cornstarch in a medium bowl.
- 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.
- Add the remaining 2 teaspoons oil and onions 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, 1 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. Serve with steamed veggies or a side salad.
Per serving (makes 4 servings of chicken):
8 g fat ( 1 g sat , 5 g mono )
68 mg cholesterol
10 g carbohydrates
27 g protein
246 mg sodium
55 mg potassium.