Sweet & Sour Chicken and Rice
Makes 6 servings
|1||pound chicken tenders|
|1||can (8 ounces) pineapple chunks, drained and juice reserved|
|1||cup uncooked rice|
|2||carrots, thinly sliced|
|1||green bell pepper, cut into 1-inch pieces|
|1||large onion, chopped|
|3||cloves garlic, minced|
|1||can (about 14-1/2 ounces) reduced-sodium chicken broth|
|1/3||cup soy sauce|
|3||tablespoons apple cider vinegar|
|1||tablespoon sesame oil|
|1-1/2||teaspoons ground ginger|
|1/4||cup chopped peanuts (optional)|
|Chopped fresh cilantro (optional)|
- Preheat oven to 350°F. Spray 13X9-inch baking dish with nonstick cooking spray.
- Combine chicken, pineapple, rice, carrots, bell pepper, onion and garlic in prepared dish.
- Place broth, reserved pineapple juice, soy sauce, sugar, vinegar, sesame oil and ginger in small saucepan; bring to a boil over high heat. Remove from heat and pour over chicken mixture.
- Cover tightly with foil; bake 40 to 50 minutes or until chicken is no longer pink in centers and rice is tender. Sprinkle with peanuts and cilantro, if desired.
|Total Fat||5 g|
|Calories from Fat||15 %|
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