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Muscle Building Recipe
Sweet and Sour Chicken
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)
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
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.
3 Lean Meat
2 1/4 Fruit
1 1/4 Starch
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