STEROID
01-01-2012, 04:17 AM
Marmalade Chicken
http://img46.imageshack.us/img46/8879/88080970.jpg (http://bodybuilderselite.com/bbelite/redirect-to/?redirect=http%3A%2F%2Fimg46.imageshack.us%2Fimg46 %2F8879%2F88080970.jpg)
4 servings
Total Time: 20 minutes
Ingredients
1 cup reduced-sodium chicken broth
2 tablespoons red-wine vinegar
2 tablespoons orange marmalade
1 teaspoon Dijon mustard
1 teaspoon cornstarch
1 pound chicken tenders, (see Note)
1/2 teaspoon salt substitute
1/4 teaspoon freshly ground pepper
6 teaspoons extra-virgin olive oil, divided
2 large shallots, minced
1 teaspoon freshly grated orange zest
Preparation
Whisk broth, vinegar, marmalade, mustard and cornstarch in a medium bowl.
Sprinkle chicken with salt and pepper. Heat 4 teaspoons oil in a large 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.
Add the remaining 2 teaspoons oil and shallots to the pan and cook, stirring often, until beginning to brown, about 30 seconds. Whisk the broth mixture and add it to the pan. Bring to a simmer, scraping up any browned bits. Reduce heat to maintain a simmer; cook until the sauce is slightly reduced and thickened, 30 seconds to 2 minutes. 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
Per serving:
213 calories;
6 g fat ( 1 g sat , 5 g mono );
68 mg cholesterol;
10 g carbohydrates;
27 g protein;
0 g fiber;
126 mg sodium;
55 mg potassium.
http://img46.imageshack.us/img46/8879/88080970.jpg (http://bodybuilderselite.com/bbelite/redirect-to/?redirect=http%3A%2F%2Fimg46.imageshack.us%2Fimg46 %2F8879%2F88080970.jpg)
4 servings
Total Time: 20 minutes
Ingredients
1 cup reduced-sodium chicken broth
2 tablespoons red-wine vinegar
2 tablespoons orange marmalade
1 teaspoon Dijon mustard
1 teaspoon cornstarch
1 pound chicken tenders, (see Note)
1/2 teaspoon salt substitute
1/4 teaspoon freshly ground pepper
6 teaspoons extra-virgin olive oil, divided
2 large shallots, minced
1 teaspoon freshly grated orange zest
Preparation
Whisk broth, vinegar, marmalade, mustard and cornstarch in a medium bowl.
Sprinkle chicken with salt and pepper. Heat 4 teaspoons oil in a large 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.
Add the remaining 2 teaspoons oil and shallots to the pan and cook, stirring often, until beginning to brown, about 30 seconds. Whisk the broth mixture and add it to the pan. Bring to a simmer, scraping up any browned bits. Reduce heat to maintain a simmer; cook until the sauce is slightly reduced and thickened, 30 seconds to 2 minutes. 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
Per serving:
213 calories;
6 g fat ( 1 g sat , 5 g mono );
68 mg cholesterol;
10 g carbohydrates;
27 g protein;
0 g fiber;
126 mg sodium;
55 mg potassium.