Sweet and Sour Chicken
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This recipe is from Taste of Home Guilt Free Cooking. It is in the food database. It is 307 calories for one serving (1 cup with 1/2 cup rice.) (The recipe just says rice. I used basmati rice.) Even my teenagers liked this one!
1/2 pound boneless skinless chicken breasts, cut into strips
1 medium carrot, sliced
1/4 cup chopped onion
1 - 1/2 teaspoons canola oil
1 small zucchini, sliced
1 cup snow peas, thawed
1/2 medium sweet red or green pepper, cut into strips
3 tablespoons sugar
2 tablespoons cornstarch
1/8 teaspoon pepper
1 can (6 oz.) pineapple juice
3 tablespoons ketchup
2 tablespoons lemon juice
2 tablespoons reduced sodium soy sauce
1 can (8 oz) unsweetened pineapple chunks, drained
2 cups hot cooked rice
1. In a nonstick skillet, cook the chicken, carrot and onion in oil until chicken is browned. Add the zucchini, peas and red pepper; cook and stir until vegetables are crisp-tender.
2. In a bowl, combine sugar, cornstarch, pepper and pineapple juice until smooth. Stir in the ketchup, lemon juice and soy sauce. Pour over the chicken mixture. Add the pineapple. Bring to a boil; cook and sir for 2 minutes or until thickened. Serve over rice.
1/2 pound boneless skinless chicken breasts, cut into strips
1 medium carrot, sliced
1/4 cup chopped onion
1 - 1/2 teaspoons canola oil
1 small zucchini, sliced
1 cup snow peas, thawed
1/2 medium sweet red or green pepper, cut into strips
3 tablespoons sugar
2 tablespoons cornstarch
1/8 teaspoon pepper
1 can (6 oz.) pineapple juice
3 tablespoons ketchup
2 tablespoons lemon juice
2 tablespoons reduced sodium soy sauce
1 can (8 oz) unsweetened pineapple chunks, drained
2 cups hot cooked rice
1. In a nonstick skillet, cook the chicken, carrot and onion in oil until chicken is browned. Add the zucchini, peas and red pepper; cook and stir until vegetables are crisp-tender.
2. In a bowl, combine sugar, cornstarch, pepper and pineapple juice until smooth. Stir in the ketchup, lemon juice and soy sauce. Pour over the chicken mixture. Add the pineapple. Bring to a boil; cook and sir for 2 minutes or until thickened. Serve over rice.
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