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.
Nutrition Facts
Barbeque Glazed Chicken Tenders and Oven Fries
Calories
Protein
Fiber
Cost Per Serving
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
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.
Copyright © 2018 American Heart Association, Healthy For Good™
