Sweet and Sour Chicken

Ditch the carry-out and follow this recipe for a homemade and healthy approach to Sweet and Sour Chicken. Fresh red bell peppers, snow peas and green onions add texture to this dish. The pineapple and sugar sweeten the chicken, while vinegar, garlic and soy sauce provide complementing flavors.

Ingredients:

1/2 cup pineapple juice
1/3 cup apple cider vinegar
1/3 cup non refined sugar such as Sucanat (or use Stevia or Lo Han)
2 Tbsp. low-sodium soy sauce, or to taste
1 Tbsp. cornstarch
1 lb. chicken tenders, cut into bite-size pieces
1/4 cup flour
Salt and freshly ground black pepper, to taste
2 Tbsp. canola oil
1 medium red bell pepper, cut into bite-size chunks
1 Tbsp. minced fresh ginger
2 cups snow peas, cleaned and ends trimmed
1 cup pineapple chunks, fresh or canned in their own juices, drained
1 large garlic clove, minced
1/4 cup chopped green onions, garnish

Instructions:

In a bowl, mix the pineapple juice, vinegar, sugar, soy sauce and cornstarch. Set the mixture aside. In a medium bowl, combine the chicken, flour, salt and pepper, coating well. In a large nonstick skillet, heat 1 tablespoon plus 2 teaspoons of canola oil over medium heat. Add the chicken mixture, browning it on all sides. When the chicken is done, place it in a bowl. Add the remaining 1 tsp. of oil to the hot skillet. Stir in the red bell pepper and ginger; cook them for 2 minutes. Add the snow peas, pineapple and garlic. Cook 2-3 more minutes, stirring constantly. Return the chicken to the pan. Pour in the sauce. Cook, stirring constantly, until the sauce is thick and bubbly. Remove from the heat. Serve immediately over cooked noodles or rice. Garnish with green onions.

Makes 6 servings.

Per serving: 241 calories, 6 g. total fat, (<1 g. saturated fat), 27 g. carbohydrate, 19 g. protein, 2 g. dietary fiber, 254 mg. sodium.

From the American Institute of Cancer Research

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