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Sweet-and-Sour Chicken

Prep time 30 mins
Cook time 40 mins
Yield 4 servings.

Ingredients

  • 1/2 cup pineapple-orange marmalade
  • 1 tablespoon orange-honey mustard
  • 1 tablespoon low-sodium soy sauce
  • 1/2 teaspoon salt
  • 1/2 teaspoon minced garlic
  • 8 small chicken thighs (about 1 1/2 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)

Nutrition Information

  • calories 378
  • caloriesfromfat 11 %
  • fat 4.8 g
  • satfat 1.1 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 24.4 g
  • carbohydrate 54.6 g
  • fiber 0.5 g
  • cholesterol 95 mg
  • iron 0.0 mg
  • sodium 544 mg
  • calcium 0.0 mg

How to Make It

  1. Combine first 5 ingredients in a small saucepan. Cook over low heat until marmalade melts; remove from heat, and set aside.

  2. 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.

  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; spoon marmalade mixture in baking dish evenly over chicken. If desired, garnish with kiwifruit slices and orange slices.

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