Sweet and Sour Chicken

Sweet and Sour Chicken
Serve with brown rice.

Serves 8 - about 2/3 cup each

• 4 teaspoons cornstarch, divided
• 1 1/2 low-sodium soy sauce, divided
• 1 teaspoon minced peeled fresh ginger
• 1 teaspoon rice wine
• 1/8 teaspoon white pepper
• 2 garlic cloves, minced
• 1 pound skinless, boneless chicken breast, cut into 2 x 1/2–inch-thick pieces
• 1/2 cup fat-free, less-sodium chicken broth
• 1 tablespoon brown sugar
• 3 tablespoons ketchup
• 2 1/2 tablespoons rice vinegar
• 2 teaspoons chili paste
• 1 teaspoon dark sesame oil
• 1 tablespoon canola oil, divided
• 1 cup (1/2-inch) diced onion
• 1 cup (1/2-inch) diced green bell pepper
• 1 cup (1/2-inch) diced medium red bell pepper
• 1/2 cup (1-inch) slices green onions
• 1 cup (1/2-inch) diced fresh pineapple

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 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.

Serve over rice if desired.

Per Serving: 135 Calories; 3g Fat (22.1% calories from fat); trace Saturated Fat; 15g Protein; 12g Carbohydrate; 2g Dietary Fiber; 33mg Cholesterol; 289mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.