Friday, March 19, 2010

Orange Crusted Chicken w/ Orange Dipping Sauce

Chicken
  • 12 oz chicken tenderloins
  • 2 TBSP sugar free orange marmalade
  • 1/4 cup progresso bread crumbs
Sauce

1/4 cup white rice vinegar
3/4 TBSP Sugar free orange marmalade
1/2 TBSP low sodium soy sauce
2 TBSP splenda
1/2 TBSP cornstarch
3 tsp water

1. Preheat the oven to 400
2. Soften the marmalade in a bowl in the microwave for about 10 seconds (just enough to stir it smooth.
3. Place the chicken in the bowl with the marmalade and stir to coat.
4. Place the breadcrumbs in a bowl. Roll the orange covered chicken in the crumbs and place on a sprayed baking dish.
5. Bake 15 minutes or until cooked through.
6. Meanwhile, heat all the sauce ingredients (minus the cornstarch and water) in a small saucepan. Mix the corn starch and water in a bowl.
7. When mixture is boiling, add the cornstarch mixture and stir constantly on med-high heat until thickened. Immediately remove from heat.
8. Dip the chicken in the sauce!

Serves 3

Nutrition
(Chicken Only)
Calories 133
Fat 1g
Cholesterol 30mg
Sodium 343mg
Potassium 78mg
Carbs 16g
Protein 21g



Nutrition

(Sauce)
Calories 15
Sodium 120mg
Potassium 5mg
Carbs 4g

No comments:

Post a Comment