Sweet and Sour Chicken
February 21, 2009 by Jack
Ingredients:
1 cup pineapple chunks canned in juice
2 table spoons arrowroot
3 tablespoons apple cider vinegar 3-4 tablespoons honey
1 teaspoon mustard, spicy or Dijon
2 teaspoons no sail ketchup dash cayenne pepper (optional) cup fat-free chicken broth
2 teaspoons minced fresh ginger or 3/s teaspoon powdered singer
1 large onion, cut in crescents
2 cloves garlic, chopped
1 cup quartered mushrooms
1 green pepper, cut in 1 ½ inch strips
3/4 pound boned skinless, chicken breast meat.
cut in 1-inch pieces
1/4 pound snow peas, ends trimmed
1 tomato cut in bite-sized pieces
Directions:
1. Drain pineapple: and reserve 1/2 cup juice. Mix juice with arrowroot vinegar, honey, mustard and cayenne and set aside.
2. Heat 2-4 tablespoons broth in wok or large skillet, Stir-fry ginger, onion, garlic, mushrooms green pepper and chicken for about 10 minutes, until chicken is cooked. Pour off any accumulated liquid.
3. Stir juice mixture, and pour into pan along with pineapple chunks, snow peas and tomatoes. Stir over medium heat 3-5 minutes, until sauce thickens. Remove from heat and serve.
Yield: 4 Servings
Prep time: 13 cooking time: 20 minutes
Calories 279, Fat 3.5g Percentage of fat from calories 11%,Cholesterol 72 mg, Sodium 105 mg, Dietary fiber 3.7 g
