Heart Healthy
This healthier version of a classic drive-thru meal tastes just as delicious as its fast-food counterpart with a whole lot less sodium and saturated fat.
Print Recipe
Barbeque Glazed Chicken Tenders and Oven Fries
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Prep Time
20
-
Cook Time
20
-
Total Time
40
-
Servings
4
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Serving Size:
3 ounces chicken and 1/2 cup fries
Ingredients
-
Cooking spray -
3 medium baking potatoes -
1/2 teaspoon garlic powder -
1/2 teaspoon paprika -
1/8 teaspoon pepper -
pound chicken breast tenders -
cup barbecue sauce -
1/2 cup orange marmalade
Directions
Tip: Click on step to mark as complete.
-
Preheat the oven to 400ËšF. Lightly spray a baking sheet with cooking spray. -
Arrange the potatoes in a single layer on the baking sheet. -
In a small cup or bowl, stir together the garlic powder, paprika, and pepper. Sprinkle over the potatoes. -
Bake for 25 minutes, or until the potatoes are tender when pierced with a fork. -
Meanwhile, lightly spray a large skillet with cooking spray. Heat over medium-high heat. Cook the chicken for 4 minutes. Turn over the chicken. Cook for 3 to 4 minutes, or until no longer pink in the center. Transfer to serving plates. -
In a small microwaveable bowl, stir together the barbecue sauce and marmalade. Microwave, covered, on 60% power (medium to medium-high) for 40 seconds. Using a spoon or spatula, spread the sauce over the chicken tenders. Serve the fries with the chicken.
Keep it Healthy: You may know that bottled barbecue sauce is full of sugar, but did you realize that it's also loaded with sodium? This recipe combines barbecue sauce and sugar-free marmalade or all-fruit spread for a glaze that's full of flavor, but has less sodium than using an equal amount of just the barbecue sauce.
Nutrition Facts
Calories
Protein
FiberNutrition 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
2 other carbohydrate, 3 lean meat, 2 starch
-
Prep Time
20
-
Cook Time
20
-
Total Time
40
-
Servings
4
-
Serving Size:
3 ounces chicken and 1/2 cup fries
Ingredients
-
Cooking spray -
3 medium baking potatoes -
1/2 teaspoon garlic powder -
1/2 teaspoon paprika -
1/8 teaspoon pepper -
pound chicken breast tenders -
cup barbecue sauce -
1/2 cup orange marmalade
Directions
Tip: Click on step to mark as complete.
-
Preheat the oven to 400ËšF. Lightly spray a baking sheet with cooking spray. -
Arrange the potatoes in a single layer on the baking sheet. -
In a small cup or bowl, stir together the garlic powder, paprika, and pepper. Sprinkle over the potatoes. -
Bake for 25 minutes, or until the potatoes are tender when pierced with a fork. -
Meanwhile, lightly spray a large skillet with cooking spray. Heat over medium-high heat. Cook the chicken for 4 minutes. Turn over the chicken. Cook for 3 to 4 minutes, or until no longer pink in the center. Transfer to serving plates. -
In a small microwaveable bowl, stir together the barbecue sauce and marmalade. Microwave, covered, on 60% power (medium to medium-high) for 40 seconds. Using a spoon or spatula, spread the sauce over the chicken tenders. Serve the fries with the chicken.
Keep it Healthy: You may know that bottled barbecue sauce is full of sugar, but did you realize that it's also loaded with sodium? This recipe combines barbecue sauce and sugar-free marmalade or all-fruit spread for a glaze that's full of flavor, but has less sodium than using an equal amount of just the barbecue sauce.
American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.
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