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.

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