Oriental chicken tenders

4 Servings

Ingredients

Quantity Ingredient
1½ pounds Fat-free chicken tenders
1½ teaspoon Garlic powder
1½ teaspoon Onion powder
¾ cup Low-sodium soy sauce
¾ cup Brown sugar

Directions

Preheat oven to 350 degrees. Lightly spray 9x13-inch baking dish or roasting dish with nonfat cooking spray. Arrange chicken tenders in dish in a single layer. Sprinkle chicken with garlic and onion powder. In a small bowl, combine soy sauce and brown sugar and mix until blended smooth. Pour mixture over chicken; turn chicken so it is well coated on both sides.

Cover with plastic wrap and marinate in refrigerator 20 to 30 minutes.

Remove plastic and bake in preheated oven 15 minutes; remove from oven and turn chicken tenders with fork or tongs. Bake 15 or 20 minutes, until browned and cooked through.

Serves: 4

Nutrition per serving:

=46at 0, Carbohydrate 46 grams, Cholesterol 84 milligrams, Fiber 0, Protein 43 grams, Sodium 2,147 milligrams.

Exchanges: 2-⅔ fruit, 6 meat

>From: Danie <danie@...>

Per serving: 377 Calories; 2g Fat (5% calories from fat); 42g Protein; 46g Carbohydrate; 99mg Cholesterol; 1927mg Sodium =46ood Exchanges: 5½ Lean Meat; 1 Vegetable; 2 ½ Other Carbohydrates Recipe by: Fat Free Living, Jyl Steinback Posted to EAT-LF Digest by "Ellen C." <ellen@...> on Feb 7, 1998

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