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Polynesian Chicken Tenders

Categories: Kid-friendly, Make ahead
Type: Main Dishes

Sweet pineapple, green pepper, and curry powder add authentic Polynesian flavor to chicken tenders.

Serves: Serves: 6


  • 1/2 cup all-purpose flour
  • 1 1/2 teaspoons garlic powder, divided
  • 1 1/2 pounds low-fat chicken tenders
  • 1/2 cup egg substitute
  • 3 tablespoons white wine vinegar
  • 3 tablespoons brown sugar
  • 2 cups nonfat chicken broth
  • 1 1/2 cups pineapple chunks in juice, drained
  • 1 1/2 cups chopped green bell pepper
  • 3/4 cup chopped carrots
  • 1 1/2 teaspoons curry powder
  • 3/4 teaspoon ground ginger

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  1. Spray large nonstick skillet with cooking spray and heat over medium-high heat.
  2. Combine flour and 1/2 teaspoon garlic powder on paper plate and mix well.
  3. Dip chicken tenders in egg substitute and roll in flour mixture.
  4. Brown chicken pieces in skillet 5 to 8 minutes, until cooked through. Remove from skillet and drain well.
  5. Allow skillet to cool slightly and respray with cooking spray. Return skillet to heat and add vinegar, brown sugar, 1 teaspoon garlic powder, chicken broth, pineapple, bell pepper, carrots, curry powder and ginger; cook over medium heat, stirring constantly, until mixture becomes thick. Stir in cooked chicken.
  6. Serve over cooked rice or couscous. Chicken mixture can be cooked and cooled to room temperature; freeze in plastic freezer bags.
  7. To reheat: Microwave directly from freezer 1 to 3 minutes per serving.
  • Leftover cooked poultry dishes can be refrigerated and served for 3 to 4 days.

excerpted from:

Excerpted from Cook Once, Eat for a Week by Jyl Steinback. Copyright © 2003 by Family Fit Lifestyle, an Arizona Corporation.

To order this book go to Amazon.

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