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.
Barbeque Glazed Chicken Tenders and Oven Fries
Calories397 Per Serving
Protein28g Per Serving
Fiber3g Per Serving
Cost Per Serving$2.17
|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|
|Total Carbohydrate||61 g|
|Dietary Fiber||3 g|
2 other carbohydrate, 3 lean meat, 2 starch
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
Preheat the oven to 400˚F. Lightly spray a baking sheet with cooking spray.
Arrange the potatoes in a single layer on the baking sheet.
In a small cup or bowl, stir together the garlic powder, paprika, and pepper. Sprinkle over the potatoes.
Bake for 25 minutes, or until the potatoes are tender when pierced with a fork.
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.
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.
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.
Copyright © 2018 American Heart Association, Healthy For Good™