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Sweet and Sour Chicken

Sweet and Sour Chicken

Sweet and Sour Chicken

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.


Makes 4 servings


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


  1. 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.
  2. 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.
  3. Stir cornstarch into reserved marinade.
  4. 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.

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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