Serves: 8
Time: 50-55 minutes (30 minutes marinate time, 20-25 minutes cook time)
Chinese takeout is addicting, but it’s hardly health food. You can make your own version of sweet ‘n sour chicken with rice very easily, and it’s only 5 points total. The key is to use whole-grain rice from Uncle Ben. All of the prep time is marinating, so the chicken gets infused with flavors like honey, ketchup, soy sauce, ground ginger, and garlic. After a half hour, bake for 20- 25 minutes in a 425-degree oven. The rice is prepared in the microwave or on the stove-top.
- 2 pounds boneless skinless chicken breasts
- 1 tablespoon extra-virgin olive oil
- 2 chopped green onions
- ¼ cup ketchup
- ¼ cup honey
- 2 tablespoons soy sauce
- 1 teaspoon ground ginger
- 1 teaspoon ground garlic
- 1 teaspoon salt
- ⅓ cup apple cider vinegar
- 2 pouches Uncle Ben’s whole-grain rice
Instructions:
1. Put chicken in a Ziploc bag, and add all the ingredients except the rice.
2. Squish around in your hands, so the marinade gets all over the chicken.
3. Store in the fridge for at least 30 minutes.
4. When time is up, dump the bag into a baking dish.
5. Bake in a 425-degree oven for 20-25 minutes, until chicken is 165- degrees.
6. Serve with rice!
Freestyle points: 5
Nutritional Info: (1 chicken breast + ½ cup rice per serving)
Total calories: 197
Carbs: 11.7
Protein: 26
Fat: 42
Fiber: 5
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