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Sweet and Sour Chicken  

Chicken with vegetables in a sweet (and sour) fruity red sauce.

Cal: 288 Fat: 10g Carbs: 25g Protein: 26g Fiber: 2g
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Original recipe serves 4

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Note: This adjusts ingredient amounts but not amounts mentioned in the Directions.

Ingredients (serves 4)

  • 1 pound chicken ; boneless, skinless tenders
  • 8 ounces pineapples ; canned chunks, in own juice with 1/2 cup of juice reserved
  • 2 tablespoons brown sugar ; light
  • 1/4 teaspoon salt
  • 1 tablespoon all-purpose flour
  • 1 tablespoon cornstarch ; divided
  • 1 medium carrots ; thinly sliced
  • 1 onions ; red, cut into 3/4 inch squares
  • 2 teaspoons soy sauce
  • 2 tablespoons wine vinegar
  • 2 teaspoons canola oil
  • 2 tablespoons tomato ketchup
  • 1 medium red bell pepper ; cut into 3/4 inch squares

  • You will also need: whisk

    Directions

    Combine brown sugar, ketchup, vinegar, reserved pineapple juice, soy sauce, salt, and 2 teaspoons of the cornstarch, in a medium nonmetallic bowl. Whisk until dissoved and set aside.

    Combine flour and remaining cornstarch in a resealable plastic bag. Add the chicken. Seal the bag and shake to coat. Transfer to a cutting board and lightly spray both sides with cooking spray.

    Heat 1 teaspoon of the canola oil over medium-high heat in a large skillet. Swirl it to coat the bottom. Cook chicken on one side for 4 minutes or until golden on the bottm. Turn chicken and pour in remaining oil, spreading as much as possible. Cook for another 4 minutes or until golden and chicken is no longer pink the center. Transfer to a plate, and cover to keep it warm.

    Add carrots, onion, and red bell pepper to the same skillet, and cook on medium high heat, stirring occasionally, for 2 to 3 minutes or until tender-crisp. Make a well in the center of the vegetables. Pour the pineapple juice mixture into the well. Cook for 1 to 2 minutes stirring occasionally, or until thickened. Add the pineapple chunks. Stir the vegetables into the sauce. Add the chicken and cook for 2 to 3 minutes more, stirring occasionally, or until heated through.

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    Anonymous User on 2008-02-24

    Pretty good! Give it a bit more flavor by adding a little more salt.