Sweet and Sour Chicken
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Sweet and Sour Chicken
YIELD Makes 4 servings
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To lighten this dish, the chicken is stir-fried instead of deep-fat fried. The result is a very flavorful, low-fat entrée sure to delight sweet and sour lovers.
INGREDIENTS
| 2 | tablespoons rice vinegar |
| 3 | cloves garlic, minced |
| 2 | tablespoons reduced-sodium soy sauce |
| 1/2 | teaspoon minced fresh ginger |
| 1/4 | teaspoon red pepper flakes (optional) |
| 6 | ounces boneless skinless chicken breasts |
| 1 | teaspoon vegetable oil |
| 3 | green onions, cut into 1-inch pieces |
| 1 | large green bell pepper, cut into 1-inch squares |
| 1 | tablespoon cornstarch |
| 1/2 | cup fat-free reduced-sodium chicken broth |
| 2 | tablespoons apricot fruit spread |
| 1 | can (11 ounces) mandarin orange segments |
| 2 | cups hot cooked white rice or Chinese egg noodles |
PREPARATION:
- Combine vinegar, garlic, soy sauce, ginger and red pepper in medium bowl. Cut chicken crosswise into 1/2-inch strips. Toss chicken with vinegar mixture. Marinate 20 minutes at room temperature.
- Heat oil in wok or large nonstick skillet over medium heat. Drain chicken; reserve marinade. Add chicken to wok; stir-fry 3 minutes or until no longer pink. Stir in onions and bell pepper.
- Stir cornstarch into reserved marinade.
- Stir broth, fruit spread and marinade mixture into wok. Cook and stir 1 minute or until sauce boils and thickens. Add orange segments; heat through. Serve over rice. Garnish with orange slices and fresh herbs, if desired.
This recipe appears in:
Chinese
NUTRITIONAL INFORMATION:
| Serving Size: | 1/4 of chicken mixture with 1/2 cup cooked rice |
| Fiber | 1 g |
| Carbohydrate | 37 g |
| Cholesterol | 17 mg |
| Saturated Fat | 1 g |
| Total Fat | 2 g |
| Calories from Fat | 8 % |
| Calories | 256 |
| Protein | 14 g |
| Sodium | 320 mg |
DIETARY EXCHANGE:
| Vegetable | 1 |
| Fruit | 1/2 |
| Starch | 2 |
| Meat | 1 |
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