Wednesday, February 18, 2009

Delicious Sweet and Sour Chicken

For all you Zume-tastic chinese food fans out there! This one is really good, and trust me... you won't miss the deep fried gunk on the chicken. :)

Sweet and Sour Chicken

1 can (8 oz) unsweetened pineapple chunks, in juice
1 lb skinless, boneless chicken breasts
1 cup fat-free chicken broth (low sodium)
1/4 cup cider or apple cider vinegar
1/4 cup brown sugar (I used 3 tbsp molasses)
2 tsp lite soy sauce
1/2 tsp chopped garlic
1 cup sliced celery
1 medium green pepper, sliced
1 small onion, quartered
3 tbsp cornstarch
1/4 cup water

Drain pineapple, reserving the juice.

Cut chicken into bite-size pieces and place in a medium saucepan. Add reserved pineapple juice, broth, vinegar, brown sugar, soy sauce and garlic. Cover and simmer over low heat for 15 minutes. Add vegetables and pineapple. Cook for 10 minutes, stirring occasionally.

Combine cornstarch and water. Gradually stir into hot mixture. Continue to cook until thickened, stirring constantly.

Serve with brown rice.

((If you prefer to use artificial sweetener in place of brown sugar or molasses, add it after you put in the corn starch.))

Makes 5 servings.

Nutrient Analysis (Not including brown rice):
193 calories
1g fat
239mg sodium
23g carbohydrate (with artificial sweetener 12g)
2g dietary fiber
16g sugar (with artificial sweetener 5g)
22g protein

Sorry I don't have a picture... I accidentally deleted it when I was clearing card space for my shoot yesterday. But trust me, it's delicious. :)



Unknown said...

YUM! Thanks for posting this!


nancy said...

Gee, I have all the stuff. Think I will try this tonight!


nancy said...

Hey Jenny,

Daddy & I tried this last night and he totally flipped over it!. Because I'm rather lost in the kitchen, it was nice to discover this receipe was exceedingly user friendly to prepare & make. I used Splenda's brown sugar & pre-cut mixed peppers from Bird's Eye that I had in the freezer. I felt so totally fancy. I loved the color on the plate and the nutritional value. Thanks again for easy, step-by-step instructions. Plus, we have left overs for tomorrow's lunch.

Mom :-)