Barbeque Glazed Chicken Tenders and Oven Fries

Name: Barbeque Glazed Chicken Tenders and Oven Fries
Prep time: 20
Cook time: 20
Total time: 40
Yield: 4

Simple Cooking with Heart offers this tangy twist on a traditional chicken dish. This barbecue glaze is simple to make, and full of flavor. Paired with seasoned oven fries, it's a complete meal in about 45 minutes.

Ingredients

Servings 4

For the Barbecue Glazed Chicken:

1 pound boneless, skinless chicken tenderloins (all visible fat discarded)
1/8 teaspoon pepper
1/2 cup barbecue sauce (lowest sodium available)
1/2 cup sugar-free orange marmalade or grape jam/jelly

For the Oven Fries:

Cooking spray
3 medium baking potatoes
1/2 teaspoon garlic powder
1/2 teaspoon paprika

Directions

Tip: Click on step to mark as complete.

For the Barbecue Glazed Chicken:

Trim visible fat from chicken and pat dry.
Spray skillet or frying pan with cooking spray and turn to medium-high heat. Add chicken to skillet, cook 4 minutes, flip chicken and cook an additional 3-4 minutes until no longer pink.
In a small bowl mix barbeque sauce and marmalade/jam/jelly. Microwave covered at 60% power for 40 seconds. Use a spoon to spread sauce evenly over chicken tenders.

For the Oven Fries:

Preheat oven to 400 degrees F. Spray a nonstick cookie sheet with cooking spray.
Scrub potatoes (you can peel the potatoes if you don't like the skin) and cut into 1/8- to 1/4-inch strips. Arrange potatoes evenly in pan.
In a cup, combine garlic powder, paprika, and pepper. Sprinkle evenly over potatoes.
Bake for 25 minutes, or until potatoes are tender.

Cooking Tip: Cut the chicken into bit-size pieces and serve on whole-wheat tortillas for tangy chicken tacos!

Barbeque Glazed Chicken Tenders and Oven Fries

Calories

397 Per Serving

Protein Protein

28g Per Serving

Fiber Fiber

3g Per Serving

Cost 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
3 lean meat, 2 other carbohydrate, 2 starch

Barbeque Glazed Chicken Tenders and Oven Fries

Calories

397 Per Serving

Protein Protein

28g Per Serving

Fiber Fiber

3g Per Serving

Cost 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
3 lean meat, 2 other carbohydrate, 2 starch

Ingredients

Servings 4

For the Barbecue Glazed Chicken:

1 pound boneless, skinless chicken tenderloins (all visible fat discarded)
1/8 teaspoon pepper
1/2 cup barbecue sauce (lowest sodium available)
1/2 cup sugar-free orange marmalade or grape jam/jelly

For the Oven Fries:

Cooking spray
3 medium baking potatoes
1/2 teaspoon garlic powder
1/2 teaspoon paprika

Directions

Tip: Click on step to mark as complete.

For the Barbecue Glazed Chicken:

Trim visible fat from chicken and pat dry.
Spray skillet or frying pan with cooking spray and turn to medium-high heat. Add chicken to skillet, cook 4 minutes, flip chicken and cook an additional 3-4 minutes until no longer pink.
In a small bowl mix barbeque sauce and marmalade/jam/jelly. Microwave covered at 60% power for 40 seconds. Use a spoon to spread sauce evenly over chicken tenders.

For the Oven Fries:

Preheat oven to 400 degrees F. Spray a nonstick cookie sheet with cooking spray.
Scrub potatoes (you can peel the potatoes if you don't like the skin) and cut into 1/8- to 1/4-inch strips. Arrange potatoes evenly in pan.
In a cup, combine garlic powder, paprika, and pepper. Sprinkle evenly over potatoes.
Bake for 25 minutes, or until potatoes are tender.

Cooking Tip: Cut the chicken into bit-size pieces and serve on whole-wheat tortillas for tangy chicken tacos!

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.

Shop Heart

Barbeque Glazed Chicken Tenders and Oven Fries

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