Barbeque Glazed Chicken Tenders and Oven Fries

Updated:Mar 28,2013

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BBQ Chicken horiz

Barbeque Glazed Chicken Tenders and Oven Fries

Description

4 servings

About $2.17 per serving

Prep time: 20 minutes; cook time: 25 minutes

Oven Fries
Cooking spray
3 medium baking potatoes
1/2 teaspoon garlic powder
1/2 teaspoon paprika
1/8 teaspoon pepper
 

  1.  Preheat oven to 400°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.

Barbeque Glazed Chicken
Cooking spray
1 pound boneless, skinless chicken tenderloins
1/2 cup barbeque sauce (lowest sodium available)
1/2 cup no-sugar added orange marmalade or grape jam/jelly 
 

  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.

Serving tip- cut the chicken into bit-size pieces and serve on whole-wheat tortillas for tangy chicken tacos!

Per serving:

Calories397
Total Fat3.0 g
Saturated Fat0.5 g
Trans Fat0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat1.0 g
Cholesterol 73 mg
Sodium360 mg
Carbohydrates61 g
Fiber3 g
Sugars29 g
Protein 28 g

Dietary Exchanges:  2 starch, 2 other carbohydrate, 3 lean meat


Leftover ingredients?  Use them in these recipes!
Orange Marmalade
Orange Glazed turkey with Potatoes & Carrots


Recipe copyright © 2011 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.


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Related Lessons

Slicing Potatoes
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Cutting Chicken
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Chopping or Mincing Garlic
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Trimming Chicken
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