Barbeque Glazed Chicken Tenders and Oven Fries

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Barbeque Glazed Chicken Tenders and Oven Fries

This healthier version of a classic drive-thru meal tastes just as delicious as its fast-food counterpart with a whole lot less sodium and saturated fat. 

Ingredients

Servings  4   Serving Size   3 ounces chicken and 1/2 cup fries

  • Cooking spray
  • 3 medium baking potatoes, cut into 1/8- to 1/4-inch strips
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/8 teaspoon pepper
  • 1 pound boneless, skinless chicken tenders, all visible fat discarded
  • 1/2 cup no-sugar-added barbecue sauce (lowest sodium available)
  • 1/2 cup sugar-free orange marmalade or all-fruit grape spread

Directions

Tip: Click on step to mark as complete.

  1. Preheat the oven to 400˚F. Lightly spray a baking sheet with cooking spray.
  2. Arrange the potatoes in a single layer on the baking sheet.
  3. In a small cup or bowl, stir together the garlic powder, paprika, and pepper. Sprinkle over the potatoes.
  4. Bake for 25 minutes, or until the potatoes are tender when pierced with a fork.
  5. Meanwhile, lightly spray a large skillet with cooking spray. Heat over medium-high heat. Cook the chicken for 4 minutes. Turn over the chicken. Cook for 3 to 4 minutes, or until no longer pink in the center. Transfer to serving plates. 
  6. In a small microwaveable bowl, stir together the barbecue sauce and marmalade. Microwave, covered, on 60% power (medium to medium-high) for 40 seconds. Using a spoon or spatula, spread the sauce over the chicken tenders. Serve the fries with the chicken. 

Keep it Healthy: You may know that bottled barbecue sauce is full of sugar, but did you realize that it's also loaded with sodium? This recipe combines barbecue sauce and sugar-free marmalade or all-fruit spread for a glaze that's full of flavor, but has less sodium than using an equal amount of just the barbecue sauce. 

Nutrition Facts

Barbeque Glazed Chicken Tenders and Oven Fries

CaloriesCalories

397 Per Serving

ProteinProtein

28g Per Serving

FiberFiber

3g Per Serving

Cost Per ServingCost Per Serving

$2.17

Nutrition Facts

Calories 397
Total Fat 3.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 73 mg
Sodium 360 mg
Total Carbohydrate 61 g
Dietary Fiber 3 g
Sugars 29 g
Protein 28 g

Dietary Exchanges
2 other carbohydrate, 3 lean meat, 2 starch

Copyright © 2018 American Heart Association, Healthy For Good™

This healthier version of a classic drive-thru meal tastes just as delicious as its fast-food counterpart with a whole lot less sodium and saturated fat. 

Nutrition Facts

Barbeque Glazed Chicken Tenders and Oven Fries

CaloriesCalories

397 Per Serving

ProteinProtein

28g Per Serving

FiberFiber

3g Per Serving

Cost Per ServingCost Per Serving

$2.17
×
Calories 397
Total Fat 3.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 73 mg
Sodium 360 mg
Total Carbohydrate 61 g
Dietary Fiber 3 g
Sugars 29 g
Protein 28 g

Dietary Exchanges
2 other carbohydrate, 3 lean meat, 2 starch

Ingredients

Servings  4   Serving Size   3 ounces chicken and 1/2 cup fries

  • Cooking spray
  • 3 medium baking potatoes, cut into 1/8- to 1/4-inch strips
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/8 teaspoon pepper
  • 1 pound boneless, skinless chicken tenders, all visible fat discarded
  • 1/2 cup no-sugar-added barbecue sauce (lowest sodium available)
  • 1/2 cup sugar-free orange marmalade or all-fruit grape spread

Directions

Tip: Click on step to mark as complete.

  1. Preheat the oven to 400˚F. Lightly spray a baking sheet with cooking spray.
  2. Arrange the potatoes in a single layer on the baking sheet.
  3. In a small cup or bowl, stir together the garlic powder, paprika, and pepper. Sprinkle over the potatoes.
  4. Bake for 25 minutes, or until the potatoes are tender when pierced with a fork.
  5. Meanwhile, lightly spray a large skillet with cooking spray. Heat over medium-high heat. Cook the chicken for 4 minutes. Turn over the chicken. Cook for 3 to 4 minutes, or until no longer pink in the center. Transfer to serving plates. 
  6. In a small microwaveable bowl, stir together the barbecue sauce and marmalade. Microwave, covered, on 60% power (medium to medium-high) for 40 seconds. Using a spoon or spatula, spread the sauce over the chicken tenders. Serve the fries with the chicken. 

Keep it Healthy: You may know that bottled barbecue sauce is full of sugar, but did you realize that it's also loaded with sodium? This recipe combines barbecue sauce and sugar-free marmalade or all-fruit spread for a glaze that's full of flavor, but has less sodium than using an equal amount of just the barbecue sauce. 

Sodium-Smart Recipes

Sodium-Smart Recipes

This digest-sized booklet contains 28 recipes and photographs. It also contains information on how sodium affects overall health, a reference guide for sodium-free flavorings and provides American Heart Association's dietary recommendations.

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Copyright © 2018 American Heart Association, Healthy For Good™


American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

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