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Wednesday, January 6, 2010

Sweet-and-Sour Chicken

We made this sweet-and-sour chicken stir fry for dinner on Tuesday. The original recipe came out a little too sweet, so I've modified the recipe a little to try and tone down the amount of sauce. The meal was easy to prepare and affordable.

Cost: About $12 - Chicken ($4.00), zucchini ($0.61), snow peas ($0.77), green pepper ($0.75), pineapple juice ($2.39), pinapple chunks ($1.15), rice ($1.75).

Prep/Total Time: 30-45 minutes
Yield: 8 servings
  • 1 1/2 pound boneless skinless chicken breasts, cut into strips
  • 2 medium carrots, sliced
  • 1 medium onion, chopped
  • 1 1/2 teaspoons canola oil
  • 1 small zucchini, sliced
  • 1 cup snow peas
  • 1 medium green pepper, cut into strips (or red pepper)
  • 4 1/2 tablespoons sugar
  • 3 tablespoons cornstarch
  • 1/8 teaspoon pepper
  • 9 ounces pineapple juice
  • 4 1/2 tablespoons ketchup
  • 3 tablespoons lemon juice
  • 3 tablespoons reduced-sodium soy sauce
  • 1 can (8 ounces) unsweetend pineapple chunks, drained
  • 4 cups hot cooked rice
  1. In a nonstick skillet, cook the chicken, carrot and onion in oil until chicken is browned. Add the zucchini, peas and red pepper; cook and stir until vegetables are crisp-tender.
  2. In a bowl, combine sugar, cornstarch, pepper and pineapple juice until smooth. Stir in the ketchup, lemon juice and soy sauce. Pour over the chicken mixture. Add the pineapple. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve over rice.

Nutrition: (1/2 cup mixture with 1/2 cup rice) 307 calories, 3.6 g fat, 0.4 g saturated fat, 48.8 mg cholesterol, 499.7 mg sodium, 41.8 g carbohydrate, 11.7 sugar, 2.8 g fiber, 22 g protein.

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