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A Healthier Take on Sweet and Sour Chicken
Grahl Family, Homestead, FL
“This recipe takes no time at all to prepare. Instead of chicken, I have also used cubed tofu, cubed pork or whole, cleaned shrimp. It doesn’t have the heavy batter that we find on sweet and sour restaurant fare, so this lowers the fat content but not the taste!” Robin Grahl
INGREDIENTS Serves 4
1 cup reduced-sodium chicken broth
1 (8-ounce) can pineapple chunks in natural juice, drained and liquid reserved in small bowl
1⁄4 cup rice vinegar
1⁄4 cup packed light brown sugar
4 teaspoons cornstarch
1/8 teaspoon red pepper flakes
2 teaspoons olive oil
1 pound boneless, skinless chick- en breasts, cut into 1-inch cubes
1⁄4 teaspoon salt Ground black pepper
1 green bell pepper, seeded and cut into 1-inch pieces
1 red bell pepper, seeded and cut into 1-inch pieces
1 small sweet onion, sliced into thin wedges
4 cups cooked rice (jasmine preferred)
PREPARATION
1. In a small bowl, combine the broth, reserved pineap- ple liquid, vinegar, brown sugar, cornstarch and red pepper flakes. Set aside.
2. Heat the oil in a 12-inch nonstick skillet, or wok, over medium-high heat. Lightly sprinkle the chicken with the salt and season with pepper. Cook and stir until chicken is no longer pink in the center, 4 to 5 minutes. Transfer to a plate.
3. In the same skillet, cook the bell peppers and onion over medium-high heat until crisp-tender, stirring frequently, 3 to 5 minutes. Return the chicken to the skillet and stir in the sauce mixture.
4. Add the pineapple chunks and bring to a boil. Reduce heat to medium and cook, stirring frequently, until sauce is thickened and bubbly. Serve over rice.
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