Monday, June 23, 2008

Sweet and Sour Chicken

This was a big kid pleaser tonight - both of my girls asked for seconds!

Sweet and Sour Chicken

Prep: 20 minutes + marinading
Cook: 15 minutes
Yield: 4 servings

1 Tablespoon plus 2 teaspoons reduced-sodium soy sauce, divided (I just used regular soy sauce because that is what I had on hand)
1 Tablespoon sherry or reduced-sodium chicken broth (I used water because I didn't want to open a thing of chicken broth for just one Tablespoon)
1/2 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon ground ginger
1 pound boneless skinless chicken breasts, cut into 1-inch cubes
1 can (20 ounces) unsweetened pineapple chunks (I don't know if mine was unsweetened or not, it was whatever I had in the pantry)
2 Tablespoons plus 1/3 cup cornstarch, divided
2 Tablespoons sugar
1/4 cup cider vinegar
1/4 cup ketchup
1 Tablespoon canola oil
2 cups hot cooked rice

1. In a large resealable plastic bag, combine 1 tablespoon soy sauce, sherry or broth (or water), salt, garlic powder, and ginger; add the chicken. Seal bag and turn to coat; refrigerate for 30 minutes.

2. Drain pineapple, reserving juice; set pineapple aside. Add enough water to juice to measure 1 cup (I didn't need to add any water). In a small bowl, combine 2 tablespooons cornstarch, sugar, and pineapple juice mixture until smooth; stir in the vinegar, ketchup, and remaining soy sauce. Set aside.

3. Drain chicken and discard marinade. Place remaining cornstarch in a large resealable plastic bag. Add chicken, a few pieces at a time, and shake to coat. In a large nonstick skillet or wok coated with cooking spray, stir-fry chicken in oil until no longer pink. Remove and keep warm.

4. Stir pineapple juice mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add chicken and reserved pineapple; heat through. Serve with rice.

Nutrition facts: 1 cup chicken mixture with 1/2 cup rice equals 428 calories, 6g fat (1g saturated fat), 63 mg cholesterol, 571 mg sodium, 65g carboydrate, 2g fiber, 26g protein.

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