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
-
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 400˚F. 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 400˚F. 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.