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SWEET-AND-SOUR CHICKEN




Source of Recipe


Unkown
Exchanges
Serves: 4

1/2 lb. boneless skinless chicken breasts, cut into strips
1 medium carrot, sliced
1/4 c. chopped onion
1-1/2 tsp. canola oil
1 small zucchini, sliced
1 c. snow peas, thawed
1/2 medium sweet red or green pepper, cut into strips

3 T. sugar
2 T. cornstarch
1/8 tsp. pepper
1 can (6 oz.) pineapple juice
3 T. ketchup
2 T. lemon juice
2 T. reduced-sodium soy sauce
1 can (8 oz.) unsweetened pineapple chunks, drained
2 c. hot cooked rice

In a nonstick skillet, cook chicken, carrot and onion in oil until chicken is browned. Add next 3 ingredients; cook and stir until vegetables are crisp-tender. In a bowl, combine the next 4 ingredients until smooth. Stir in ketchup, lemon juice and soy sauce. Pour over chicken mixture. Add pineapple. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve over rice.

One 1-cup chicken mixture with 1/2 c. rice equals: 307 calories…3 gm fat (trace saturated)…33 mg cholesterol…400 mg sodium…52 gm carbohydrate…4 gm fiber…18 gm protein ++++ Exchanges: 2 starch…2 very lean meat…1 fruit…1 vegetable