Marmalade Chicken

Preparation

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.
4. 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.
5. Cook, turning once, until the chicken is heated through, about 1 minute. Remove from the heat and stir in orange zest.

Tips

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 saturated fat, 5 g mono unsaturated fat); 68 mg cholesterol; 10 g carbohydrates; 27 g protein; 0 g fiber; 246 mg sodium; 55 mg potassium

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

Contributed by: EatingWell.com

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