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Tuesday, November 16, 2010

Sweet-and-Sour Chicken

Check out one of the cool mixing bows the boys got me for my birthday!
1 (15-ounce) can pineapple chunks in juice, undrained
1 tablespoon cornstarch
2 tablespoons low-sodium soy sauce
1 teaspoon brown sugar
1/4 teaspoon crushed red pepper
2 teaspoons vegetable oil
1 pound chicken breast tenders
1 cup red bell pepper strips
1 cup green bell pepper strips
2 cups hot cooked long-grain rice

1.  Drain pineapple, reserving 2/3 cup juice.  Combine cornstarch and soy sauce, stirring until cornstarch dissolves.  Stir in reserved pineapple juice, brown sugar, and crushed red pepper.

2.  Heat oil in a large nonstick skillet over medium-high heat.  Add chicken; cook until browned.  Add peppers; saute until tender.

3.  Add cornstarch mixture; cook, stirring frequently, 3 minutes or until sauce thickens slightly.  Add pineapple; cook 2 minutes.  Sever over rice.

Yields 4 servings (serving size: 1 1/4 cups of chicken mixture and 1/2 cup cooked rice)

Calories: 352
Protein: 29.7 g
Fat: 4.1 g
Carbohydrates: 46.9 g
Fiber: 2.9 g
Cholesterol: 66 mg
Iron: 2.6 mg
Sodium: 389 mg
Calcium: 33 mg