Muscle Building Recipe

Sweet and Sour Chicken

Ingredients:
1/4 cup pineapple-orange marmalade
1 tablespoon orange-honey mustard
1 tablespoon low-sodium soy sauce
1/4 teaspoon salt
1/4 teaspoon minced garlic
8 small chicken thighs (about 1 1/4 pounds), skinned  
Vegetable cooking spray  
2 cups cooked long-grain rice (cooked without salt or fat)  
1 teaspoon grated orange rind
Kiwifruit slices (optional)
Orange slices (optional)
 
 
Directions:
Combine first 5 ingredients in a small saucepan. Cook over low heat until marmalade melts; remove from heat and set aside.  
Place chicken in a 13 x 9 x 2-inch baking dish coated with cooking spray. Bake, uncovered, at 450 for 10 minutes. Pour marmalade mixture over chicken; cover and bake at 350 for 30 to 35 minutes or until chicken is done.  
Combine rice and orange rind. Spoon 1/4 cup rice mixture onto each serving plate. Place 2 chicken thighs over rice on each plate; spoon marmalade mixture in baking dish evenly over chicken. If desired, garnish with kiwifruit and orange slices.  
 
 
Per Serving
 
Carbohydrate 54.6g
Protein 24.4g
Fat 4.8g
Fiber 0.5g
Cholesterol 95mg  
Sodium 544mg
 
 Exchanges
 
3 Lean Meat
2 1/4 Fruit
1 1/4 Starch
 

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