A little time invested will pay major dividends with this tasty recipe!
Prep time: approx. 30 mins. Cooking time: 45 mins.
1/2 cup pineapple-orange marmalade
1 tablespoon orange -honey mustard
1 tablespoon low-sodium soy sauce
1/2 teaspoon of salt
1/2 teaspoon minced garlic
8 small chicken thighs (about 1.5 pounds), skinned
2 cups cooked long grain rice (cook without salt or fat added)
1 teaspoon grated orange rind
Vegetable cooking spay
*Substitutions: Plain orange marmalade and regular honey mustard may be substituted for the pineapple-orange marmalade and the orange honey mustard.
1) Combine the first 5 ingredients in a small saucepan. Cook over low heat until marmalade melts, then remove from heat, and keep warm.
2) Place chicken in a 13 x 9 x 2 inch shallow baking dish coated with cooking spray. Bake, uncovered at 450 degrees for 10 mins. Pour marmalade mixture over chicken; cover with aluminum foil and bake at 350 degrees for approx. 35 mins, until chicken is done and marmalade mixture is slightly thickened.
3) Combine rice and orange rind. Spoon 1/2 cup rice mixture onto each serving plate. Place 2 chicken thighs over rice on each plate, then spoon marmalade mixture in baking dish evenly over chicken. Lastly, (optional) garnish with kiwifruit slices and orange slices.
Nutritional value per serving: *This recipe provides 4 servings.*
Calories: 378 (11% from fat)
Fat: 4.8 grams
Protein: 24.8 grams
Carbohydrates: 54.6 grams
Cholesterol: 95 mg
Sodium: 544 mg