| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats |
|
Chicken, Eat-lf mail, Oriental |
4 |
Servings |
INGREDIENTS
| 1 1/2 |
lb |
Fat-free chicken tenders |
| 1 1/2 |
ts |
Garlic powder |
| 1 1/2 |
ts |
Onion powder |
| 3/4 |
c |
Low-sodium soy sauce |
| 3/4 |
c |
Brown sugar |
INSTRUCTIONS
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: 2-2/3 fruit, 6 meat
>From: Danie <danie@cheerful.com>
Per serving: 377 Calories; 2g Fat (5% calories from fat); 42g Protein; 46g
Carbohydrate; 99mg Cholesterol; 1927mg Sodium =46ood Exchanges: 5 1/2 Lean
Meat; 1 Vegetable; 2 1/2 Other Carbohydrates
Recipe by: Fat Free Living, Jyl Steinback
Posted to EAT-LF Digest by "Ellen C." <ellen@elekta.com> on Feb 7, 1998
A Message from our Provider:
“God doesn’t want us to just feel gratitude, but for us to show it by giving thanks to God with our lives. #R.C. Sproul”