Saturday, June 23, 2012

Sweet and Sour Chicken

A little time invested will pay major dividends with this tasty recipe!

Prep time: approx. 30 mins.        Cooking time:  45 mins.

Ingredients:

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
Kiwifruit slices
Orange slices
Vegetable cooking spay

*Substitutions: Plain orange marmalade and regular honey mustard may be substituted for the pineapple-orange marmalade and the orange honey mustard.


Directions:

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


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