Sweet And Sour Chicken
|Whole chicken breasts||2|
|Teriyaki sauce/Soy sauce||3 Tablespoon|
|Vegetable oil||1 Tablespoon|
|Yellow squash||2 Medium, trimmed and sliced|
|Frozen cut green beans||10 Ounce, thawed (1 Package)|
|Water||2 Cup (32 tbs)|
|Lemon juice||2 Tablespoon|
|Pineapple tidbits||1 Can (10 oz) (Diet Pack)|
|Water chestnuts||1 Can (10 oz), sliced|
|Granulated sweetener/Liquid low calorie sweetener||1 Tablespoon|
Pull skin from chicken breasts, cut meat from bones; cut into thin strips.
Marinate chicken with teriyaki sauce or soy sauce in a bowl for 15 minutes.
Heat oil in a large skillet; remove chicken from sauce; brown quickly in hot oil.
Add yellow squash and green beans.
Saute, stirring gently, 3 minutes, or just until shiny moist.
Add remaining teriyaki sauce or soy sauce, water, lemon juice; cover; steam 5 minutes.
While vegetables steam, drain liquid from pineapple into small cup; stir in cornstarch to make a smooth paste.
Add pineapple tidbits and sliced water chestnuts to skillet; heat just to boiling.
Stir in cornstarch mixture; cook, stirring constantly, until mixture thickens and bubbles 3 minutes.
Stir in your favorite low calorie sweetener, using the equivalent of 1 tablespoon sugar.
Serve with Chinese noodles, if you wish (70 calories per 1/3 cup).
Serving size: Complete recipe
Calories 1458 Calories from Fat 171
% Daily Value*
Total Fat 25 g38%
Saturated Fat 3.1 g15.4%
Trans Fat 0.1 g
Cholesterol 199.5 mg66.5%
Sodium 370.8 mg15.5%
Total Carbohydrates 192 g63.9%
Dietary Fiber 39.5 g157.9%
Sugars 97 g
Protein 118 g236.4%
Vitamin A 8.4% Vitamin C 117.2%
Calcium 17.8% Iron 34.8%
*Based on a 2000 Calorie diet