FWD:Marmalade Chicken

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From: byrd45 (Original Message) Sent: 12/21/2007 2:16 PM
Marmalade Chicken

Chicken tenders--the strip of rib meat attached to the underside of the chicken breast--are now sold separately, packaged in small amounts. They can help you perform weeknight miracles: they cook in a flash, and unused extras can easily be frozen. Serve this dish with some brown rice to soak up the sweet-and-tangy orange sauce.

Makes 2 servings

ACTIVE TIME: 20 minutes

TOTAL TIME: 20 minutes

EASE OF PREPARATION: Easy

1/2 cup reduced-sodium chicken broth (see Tips for Two)
1 tablespoon red-wine vinegar
1 tablespoon orange marmalade
1/2 teaspoon Dijon mustard
1/2 teaspoon cornstarch
8 ounces chicken tenders
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground pepper
3 teaspoons extra-virgin olive oil, divided
1 large shallot, minced
1/2 teaspoon freshly grated orange zest

1. Whisk broth, vinegar, marmalade, mustard and cornstarch in a small bowl.
2. Sprinkle chicken with salt and pepper. Heat 2 teaspoons oil in a medium skillet over medium-high heat. Add the chicken and cook until golden, about 2 minutes per side. Transfer to a plate and cover with foil to keep warm.
3. Add the remaining 1 teaspoon oil and shallot to the pan and cook, stirring often, until the shallot begins to brown, about 30 seconds. Whisk the broth mixture and add it to the pan. Bring to a simmer, scraping up any browned bits with a wooden spoon. Reduce heat to maintain a simmer; cook until the sauce is slightly reduced, 30 seconds to 1 minute. Add the chicken; return to a simmer. Cook, turning once, until the chicken is heated through, about 1 minute. Remove from the heat and stir in orange zest.

NUTRITION INFORMATION: Per serving: 213 calories; 8 g fat (1 g sat, 5 g mono); 68 mg cholesterol; 10 g carbohydrate; 27 g protein; 0 g fiber; 246 mg sodium; 55 mg potassium.

1/2 Carbohydrate Serving

Exchanges: 1/2 other carbohydrate, 3 1/2 very lean meat, 1 fat

TIP: Tips for Two: Chicken broth
Storage: Leftover canned broth keeps for up to 5 days in the refrigerator or up to 3 months in your freezer. Leftover broths in aseptic packages keep for up to 1 week in the refrigerator.
Uses: Add to soups, sauces and stews; use for cooking rice and grains; add a little when reheating leftovers to prevent them drying out