BBQ Tangy Tenders
In The Fresh Meat Case
BBQ Tangy Tenders
In The Fresh Meat Case
PREP TIME: 0min COOK TIME: 20min
Serves 4
- 320
Calories - 42g
Protein - 420mg
Sodium - 0.5g
Sat. Fat - 8g
Sugar 
Ingredients
1 tbsp. barbecue spice rub (smoky)
2 tbsp. vegetable oil, divided
2 cups broccoli florets
1 1/2 cups red bell peppers, slivered or orange bell peppers
1 cup corn kernels
1 cup reduced-sodium chicken broth
1/4 cup smoky barbecue sauce
2 cups cooked brown rice, optional
Step 1
In a bowl, combine chicken tenders with 1 tablespoon barbecue spice rub and 1 tablespoon oil; toss to coat. Cover and refrigerate at least 15 minutes before cooking.
Step 2
Heat a 12-inch skillet and sauté/stir-fry chicken 5 to 6 minutes. Remove from heat and keep warm.
Step 3
Add remaining 1 tablespoon oil to skillet and heat over medium-high heat; stir in broccoli, peppers and corn and sauté 2 to 3 minutes, stirring often. Stir in chicken broth and barbecue sauce and bring to a boil; simmer 2 minutes. Return chicken tenders to skillet, reduce heat to simmer, and cover. Cook for 1 to 2 minutes. Serve stir-fry over brown rice, if desired, 3 tenders per serving.
60 MIN
