Sweet And Sour Chicken from Healthy Diabetic Recipes

Sweet And Sour Chicken Recipe

Recipe Ingredients:

2 tbsp rice vinegar
3 garlic cloves, minced
2 tbsp reduced-sodium soy sauce
1/2 tsp minced fresh ginger
1/4 tsp red pepper flakes, (optional)
6 oz boneless skinless chicken breasts
1 tsp vegetable oil
3 green onions, cut 1" pieces
1 large green bell pepper, cut 1" squares
1 tbsp cornstarch
1/2 cup fat-free reduced-sodium chicken broth
2 tbsp apricot fruit spread
1 can mandarin orange segments - (11 oz)
2 cups hot cooked white rice
= (or Chinese egg noodles)

Recipe Instructions:

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 yields 4 servings.

Exchanges Per Serving: 2 Starch, 1 Meat, 1/2 Fruit, 1 Vegetable.

Nutrition Facts: Calories 256; Calories from Fat 8%; Total Fat 2g; Saturated Fat 1g; Protein 14g; Carbohydrates 37g; Cholesterol 17mg; Sodium 320mg; Dietary Fiber 1g.

Comments: 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.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-25-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 4

“Food without wine is a corpse; wine without food is a ghost; united and well mitched they are as body and soul, living partners.”

~ Andre Simon (1877-1970)

 

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