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Sweet-and-Sour Chicken

Yield 6 servings (serving size: 1/6 of chicken mixture and 1/2 cup rice)

Ingredients

  • 2 tablespoons cornstarch
  • 2 tablespoons
  • 3/4 teaspoon ground ginger
  • 1/4 teaspoon garlic powder
  • 1 1/2 cups pineapple juice
  • 1/4 cup rice wine vinegar
  • 1/4 cup low-sodium soy sauce
  • 1/4 cup reduced-calorie ketchup
  • 1 tablespoon low-sodium Worcestershire sauce
  • Cooking spray
  • 1 1/4 pounds skinless, boneless chicken breast halves, cut into 1-inch pieces
  • 1 cup thinly sliced green bell pepper (about 1 large)
  • 3 cups cooked long-grain rice

Nutrition Information

  • calories 265
  • caloriesfromfat 0.0 %
  • fat 1.7 g
  • satfat 0.3 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 24.4 g
  • carbohydrate 35.9 g
  • fiber 0.8 g
  • cholesterol 55 mg
  • iron 0.0 mg
  • sodium 402 mg
  • calcium 0.0 mg

How to Make It

  1. Combine first 9 ingredients; set aside.

  2. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add chicken; stir-fry 5 minutes. Add green bell pepper; stir-fry 2 minutes. Gradually stir cornstarch mixture into chicken mixture. Cook over medium heat, stirring constantly, until mixture is thickened and bubbly.

  3. To serve, spoon 1/2 cup rice onto each plate; top evenly with chicken mixture.

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