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|
|1/2||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|
- 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.
|Serving Size:||1/4 of chicken mixture with 1/2 cup cooked rice|
|Saturated Fat||1 g|
|Total Fat||2 g|
|Calories from Fat||8 %|
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