Sweet 'n Sour
Prep: 15 min. Cook: 15 min.
1 can (20oz.) DOLE Pineapple Chunks
1 pound boneless, skinless chicken breasts
Salt and black pepper to taste
1 tablespoon vegetable oil
2 DOLE Carrots, thinly sliced
1 green or red bell pepper, seeded, chunked
1 medium onion, chunked
1 clove garlic, minced
½ cup ketchup
1/3 cup packed brown sugar
1 tablespoon cornstarch
1 tablespoon soy sauce
1 teaspoon ground ginger
Grated peel and juice from 1 lemon
3 cups hot cooked rice
- Drain pineapple; reserve juice.
- Cut chicken into bite-size pieces. Season with salt and pepper. In large nonstick skillet, brown chicken in oil, in two batches, if necessary. Reduce heat. Add carrots, bell pepper, onion and garlic. Cover; simmer 5 minutes.
- Combine reserved juice, ketchup, brown sugar, cornstarch, soy sauce, ginger, lemon peel and lemon juice. Stir into skillet. Cover, simmer 5 minutes longer. Stir in pineapple until heated through. Serve with rice.
Makes 6 servings
Per serving: 270 calories, 3g fat (0g sat.) 3mg cholesterol, 858 mg sodium, 58g carbohydrate (3g dietary fiber, 29g sugars), 5g protein, 100% Vit A, 60% Vit C, 4% calcium, 4% iron, 6% potassium, 2% folate.