Sweet & Sour Chicken II
Serve with Rice if desired
Serves 8 - about 2/3 cup serving
or 5 - heaping cup servings
4 teaspoons cornstarch, divided
6 teaspoons reduced sodium soy sauce, divided
1 teaspoon fresh ginger, peeled and minced
1 teaspoon rice wine
1/8 teaspoon white pepper
2 garlic cloves, minced
1 pound boneless skinless chicken breast (cut into 2 x 1/2–inch-thick pieces)
1/2 cup low sodium chicken broth
1 tablespoon brown sugar
3 tablespoons ketchup
2 1/2 tablespoons rice vinegar
2 teaspoons chile paste
1 teaspoon dark sesame oil
1 tablespoon canola oil, divided
1 cup onion, diced into 1/2 inch pieces
1 cup green bell pepper, diced into 1/2 inch pieces
1 cup red bell pepper, diced into 1/2 inch pieces
2/3 cups thinly sliced carrots
1/2 cup green onions, diced into 1/2 inch pieces
1 cup fresh pineapple, diced into 1/2 inch pieces
Combine 2 teaspoons cornstarch, 2 teaspoons low-sodium soy sauce, and next 5 ingredients (through garlic) in a medium bowl. Add chicken; stir well to coat. Set aside.
Combine chicken broth, remaining 2 teaspoons cornstarch, brown sugar, remaining 1 tablespoon low-sodium soy sauce, ketchup, vinegar, chile paste, and sesame oil.
Heat 1/2 teaspoon canola oil in a large skillet over medium-high heat. Add carrots, diced onion, bell peppers, and green onions to pan; sauté 4 minutes or until crisp-tender. Transfer to a bowl.
Heat remaining 2 1/2 teaspoons canola oil in pan. Add chicken mixture to pan, and spread in an even layer; cook, without stirring, 1 minute. Sauté an additional 3 minutes or until chicken is done.
Return vegetable mixture to pan. Add soy sauce mixture and pineapple, stirring well to combine. Bring to a boil; cook 1 minute or until thickened, stirring constantly.
If serving with rice, use the smaller 2/3 cup portion with 1/2 cup cooked white rice adds: 120 Calories; trace Fat (2.0% calories from fat); 3g Protein; 26g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 2mg Sodium. Exchanges: 1 1/2 Grain(Starch).
Per Serving (2/3 cup) 140 Calories; 3g Fat (20.7% calories from fat); trace Saturated Fat; 15g Protein; 13g Carbohydrate; 2g Dietary Fiber; 33mg Cholesterol; 302mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.
Per Serving (1 cup) 225 Calories; 5g Fat (20.7% calories from fat); 1g Saturated Fat; 24g Protein; 21g Carbohydrate; 3g Dietary Fiber; 53mg Cholesterol; 483mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.
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