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Ingredients

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

Preparation:

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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Nutrition Information^*
per serving
Based on a 2000 calorie diet

Calories: 287.6
Total Sugars: 16.4g
Carb.: 24.6g
Fiber: 2.4g
Total Fats: 9.6g
Cholesterol: 71.4mg
Protein: 25.5g
Sodium: 463.9mg

Detailed Nutrition...

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^*Data provided by USDA