Wednesday, July 7, 2010

Chinese Chicken

Chinese Chicken: serves 6 ( 8 points +)
  • 1-¼  lb. boneless, skinless chicken breast, cubed
  • ¼  c. egg beaters
  • ½  c. flour
  • salt, pepper, paprika to taste

Sweet and sour sauce:

  • ¾  c. brown sugar
  • ½ c. pineapple juice
  • ½ c. vinegar
  • 1 can pineapple chunks, drained ( reserve 1/2 c. juice for the above ingredient)
  • 1 medium green pepper, sliced
  • 1 medium onion, sliced
  • 1 carrot, sliced
  • 1 tsp. low sodium soy sauce

Dip chicken pieces in egg beaters. Mix flour with spices, then dip egg coated chicken in flour mixture. Heat a large nonstick skillet coated with cooking spray. Brown chicken. Remove from pan and place in an 11 x 7 baking dish coated with cooking spray.
Spray skillet again. Add veggies and saute until crisp tender. Remove from pan and place over chicken.
Place sauce ingredients in pan and stir together. Heat through. Pour over chicken and vegetables. Bake at 350, uncovered for 30 minutes or until chicken is cooked through.
Serve over rice if desired.

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