Sweet and Sour Chicken
From The Fat-Free Family Cookbook, page 304
serves 8
ingredients
1 1/2 lb. fat-free chicken tenders
16 oz. package frozen pepper strips
8 oz. pineapple chunks in juice, drained
1 3/4 cups sweet and sour sauce
3 cups fat-free cooked rice
directions
Prepare rice according to package directions (for quick preparation use Minute Rice) and keep warm. Lightly spray large nonstick skillet with nonfat cooking spray and heat over medium-high heat. Add chicken to skillet; stir-fry 5 minutes until chicken begins to brown. Add peppers, pineapple and sauce to skillet. Cook over medium heat, stirring frequently, until chicken is no longer pink. Stir in rice and mix well.
nutrition
per Serving Exchanges
Calories 233 1 fruit
Carbohydrate 37 grams 1 vegetable
Cholesterol 53 milligrams 1 starch
Dietary Fiber 2 grams 2 meat
Fat < 1 gram
Protein 19 grams
Sodium 379 milligrams
shopping list
1 1/2 pounds fat-free chicken tenders
16-ounce package frozen pepper strips
8-ounce can pineapple chunks in juice
14 ounces sweet and sour sauce
Minute Rice
Reprinted with permission by Jyl Steinback, author of
The FAT FREE Living Family Cookbook with Roll Yourself Thin in Twelve Minutes copyright
1998,
all rights reserved.
Other recipes from Jyl Steinback's The Fat-Free Family Cookbook:
Turkey
Scallopini
Egg Casserole
Angel Hair Pasta
with Italian Cod Fillets
Chicken Taco
Pizza
back to Five Simple Meals
