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Barbeque Glazed Chicken Tenders and Oven Fries

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Barbeque Glazed Chicken Tenders and Oven Fries

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

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
3 lean meat, 2 other carbohydrate, 2 starch

Ingredients

Servings  4  

For the Barbecue Glazed Chicken:

  • 1 lb boneless, skinless chicken tenderloins (all visible fat discarded)
  • 1/8 tsp 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 tsp garlic powder
  • 1/2 tsp paprika

Directions

Tip: Click on step to mark as complete.

For the Barbecue Glazed Chicken:

  1. Trim visible fat from chicken and pat dry.
  2. 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.
  3. 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:

  1. Preheat oven to 400 degrees F. Spray a nonstick cookie sheet with cooking spray.
  2. 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.
  3. In a cup, combine garlic powder, paprika, and pepper. Sprinkle evenly over potatoes.
  4. 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!

Copyright © 2018 American Heart Association, Healthy For Good™

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

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
3 lean meat, 2 other carbohydrate, 2 starch

Ingredients

Servings  4  

For the Barbecue Glazed Chicken:

  • 1 lb boneless, skinless chicken tenderloins (all visible fat discarded)
  • 1/8 tsp 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 tsp garlic powder
  • 1/2 tsp paprika

Directions

Tip: Click on step to mark as complete.

For the Barbecue Glazed Chicken:

  1. Trim visible fat from chicken and pat dry.
  2. 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.
  3. 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:

  1. Preheat oven to 400 degrees F. Spray a nonstick cookie sheet with cooking spray.
  2. 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.
  3. In a cup, combine garlic powder, paprika, and pepper. Sprinkle evenly over potatoes.
  4. 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

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

Copyright © 2018 American Heart Association, Healthy For Good™