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id 349
Name Sweet and Sour Chicken - Gone Healthy
Main Dish Category Main Dish
Secondary Dish Category
Main Ingredient Chicken
Other Ingredient
Number of People 6
List of Ingredients 1/2 cups plus 2 T. pineapple juice
1/4 cup apple cider vinegar
2 to 4 T. sugar
2 T. lite soy sauce, or to taste
1 T. cornstarch
1 lb. chicken tenders, cut into bite-size pieces
1/4 cup all-purpose flour
salt and freshly ground black pepper, to taste
2 T. canola oil, divided
1 medium red bell pepper, chut into bite-size chunks
1 T. minced fresh ginger
2 cups snow peas, clenaed and ends trimmed
1 cups pineapple chunks, drained (fresh or canned in own juices)
1 large garlic clove, minced
1/4 cup chopped scallions, for garnish
3 cups cooked brown rice or noodles, preferably whole-wheat
Description In a bowl, mix the pineapple juice, vinegar, sugar, soy sauce and cornstarch. Set aside.

In medium bowl, combine the chicken, flour, salt and pepper; coating pieces well.

In a large, non-stick skillet, heat 1 T. plus 2 tsp. canola oil. Add the chicken mixture, browning on all sides. When chicken is done, about 5 to 8 minutes, remove it and place it in a bowl. Add the remaining oil to hot skillet. Stir in the red pepper and ginger and cook for 2 minutes. Add the snow peas, pineapple chunks and garlic. Cook for 2 to 3 minutes more, stirring constantly. Add the chicken back to the pan. Pour in the sauce. Cook, stirring constantly, until the sauce is thick and bubbly, about 2 or 3 minutes. Turn off the heat. Serve immediately over rice or noodles and garnish with scallions.
Time 30 minutes
Cooking Type Stir Fry
Difficulty (1-5) 2
Notes Each serving contains 3/4 cup of chicken/vegetable mixture and 1/2 cup rice or noodles.

Per serving: 325 calories, 7 g total fat, 1 g. saturated fat, 44 g carbohydrates, 22 g protein, 3 g dietary fiber, 259 mg sodium
Origin American Institute for Cancer Research
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