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Jan 11

Honey BBQ Chicken Tenders & Cheesy Brown Rice

This was a really great combination. I actually made these recipes a month or so ago (I just hadn’t blogged about them yet) and now that I’m typing about them I want to make them again! The rice is really easy and not so much a “recipe” as a good idea to combine two ingredients, but it makes a perfect side dish for this chicken. You might be thinking “Why combine honey and BBQ sauce on my own when I could just buy Honey BBQ Sauce at the store?” I thought that too but this really did taste better somehow. Add a side salad and you have a complete quick and simple dinner recipe!



Honey BBQ Chicken Tenders & Cheesy Brown Rice

Yield: 3 servings chicken, 2 servings rice


Honey BBQ Chicken Tenders:

  • ¼ cup BBQ Sauce (find one with no more than 9g sugar and <1g fat per tablespoon – I used Kraft Light Original)
  • 2 tablespoons honey
  • ¼ teaspoon garlic powder
  • Salt & pepper to taste
  • About 1 lb of chicken tenders
  • Olive oil spray

Cheesy Brown Rice:

  • 1 cup cooked brown rice, just cooked or re-heated (hot)
  • 2 Laughing Cow Cheese Wedges (I like to use one light swiss and one Queso Fresco & Chipotle…gives it a little kick but not too much) cut up into smaller pieces


  1. Mix the BBQ sauce and honey in a small bowl and set aside.
  2. Sprinkle the garlic powder, salt & pepper over the tenderloins and toss them to cover.
  3. Place a large nonstick skillet over high heat. When hot, lightly mist the skillet with olive oil spray and add the chicken tenders side by side in a single layer (work in batches if necessary, the chicken should sizzle when it hits the pan or it’s not hot enough). Cook the strips until they are brown on the outside and no longer pink inside. Turn the heat to low and put all the tenders back into the pan and pour the BBQ sauce mixture over them. Gently stir until they are well coated and the sauce is warm. Remove the pan from heat. Let the tenders sit in the pan for 5 minutes and then toss them again. Sauce will thicken upon standing. Serve immediately.
  4. In a small bowl, stir the cheese pieces into the hot rice until well combined. Serve immediately.

MyWW SmartPoints per (1/3 of the CHICKEN recipe) serving: (SP calculated using the recipe builder on weightwatchers.com)

Green: 6 SmartPoints/ Blue: 3 SmartPoints/ Purple: 3 SmartPoints

MyWW SmartPoints per (1/2 of the RICE recipe) serving: (SP calculated using the recipe builder on weightwatchers.com)

Green: 5 SmartPoints/ Blue: 5 SmartPoints/ Purple: 2 SmartPoints

Weight Watchers Points Plus (Chicken):
5 per serving (P+ calculated using the recipe builder on weightwatchers.com)

Weight Watchers Points Plus (Rice):
3 per serving (P+ calculated using the recipe builder on weightwatchers.com)

Adapted from “I Can’t Believe It’s Not Fattening” by Devin Alexander

9 comments on “Honey BBQ Chicken Tenders & Cheesy Brown Rice”

  1. made this a few nights ago with some friends from “I Can’t Believe its Not Fattening” it was very good!! So much flavor in the sauce for the chicken wings!

  2. I thought so too, yummy. I love that cookbook! I just bought another one of Devin Alexander’s “The Most Decadent Diet Ever” so expect me to be making some of those recipes in the future too. I haven’t tried anything of hers yet I haven’t liked.

  3. This sounds great! Will be trying soon!

  4. I notice you switch from calling for tenders in the ingredients but then talking about wings in the directions. For the points plus value figured should I use tenders or wings?

  5. Yes, tenders. I accidentally called them wings once in the instructions (oops!) but you should always follow what is listed in the ingredients.

  6. For the rice, is the serving size 1C or 1/2C? Thanks.


  8. Just made this last night! I posted a link to your Mexican Rice Casserole in my blog, tatlockstruth.blogspot.com and will be posting a pink to this as well! Made the rice with basmati and it was delicious!

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