Wheatless Wednesday: Citrus Chicken Tenders | KCET
Wheatless Wednesday: Citrus Chicken Tenders
When we think chicken tenders we think breaded and fried, but these are sauteed for a healthier, zestier version. Cook's Country added lemon and orange to keep things bright; make it even more super-duper healthy by serving it with stir-fried vegetables.
Citrus Chicken Tenders
2 pounds chicken tenderloins, trimmed
Salt and pepper
2 tablespoons vegetable oil
3 tablespoons unsalted butter
3 garlic cloves, minced
1 tablespoon rice flour
1 cup low-sodium chicken broth
1 tablespoon grated orange zest plus 1/4 cup juice
2 teaspoons grated lemon zest plus 3 tablespoons juice
2 tablespoons minced fresh parsley
Pat chicken dry with paper towels and season with salt and pepper. Heat 1 tablespoon oil in 12-inch nonstick skillet over medium-high heat until just smoking. Cook half of chicken until golden brown and cooked through, about 2 minutes per side. Transfer to plate and tent with aluminum foil. Repeat with remaining 1 tablespoon oil and remaining chicken.
Melt 1 tablespoon butter in now-empty skillet. Add garlic and cook until fragrant, about 30 seconds. Stir in rice flour and cook for 1 minute. Stir in broth, orange juice, and lemon juice and bring to simmer, scraping up any browned bits. Cook until slightly thickened, about 3 minutes. Off heat, whisk in parsley, remaining 2 tablespoons butter, orange zest, and lemon zest. Stir in browned chicken. Season with salt and pepper to taste. Serve.