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.

Photo courtesy America's Test Kitchen
Photo courtesy America's Test Kitchen

Citrus Chicken Tenders
Serves 4
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.

Story continues below


We are dedicated to providing you with articles like this one. Show your support with a tax-deductible contribution to KCET. After all, public media is meant for the public. It belongs to all of us.

Keep Reading