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The Recipe Instructions |
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Ingredients
2 tbsp rice vinegar
3 garlic cloves, minced
2 tbsp reduced-sodium soy sauce
1/2 tsp minced fresh ginger
1/4 tsp red pepper flakes, (optional)
6 oz boneless skinless chicken breasts
1 tsp vegetable oil
3 green onions, cut 1" pieces
1 large green bell pepper, cut 1" squares
1 tbsp cornstarch
1/2 cup fat-free reduced-sodium chicken bro
2 tbsp apricot fruit spread
1 can mandarin orange segments - (11 oz)
2 cup hot cooked white rice
= (or Chinese egg noodles)
Directions
Combine vinegar, garlic, soy sauce, ginger and red pepper in medium bowl.
Cut chicken crosswise into 1/2-inch strips. Toss chicken with vinegar
mixture. Marinate 20 minutes at room temperature.
Heat oil in wok or large nonstick skillet over medium heat. Drain chicken;
reserve marinade. Add chicken to wok; stir-fry 3 minutes or until no
longer pink. Stir in onions and bell pepper.
Stir cornstarch into reserved marinade. Stir broth, fruit spread and
marinade mixture into wok. Cook and stir 1 minute or until sauce boils and
thickens.
Add orange segments; heat through. Serve over rice. Garnish with orange
slices and fresh herbs, if desired.
This recipe yields 4 servings.
Exchanges Per Serving: 2 Starch, 1 Meat, 1/2 Fruit, 1 Vegetable.
Nutrition Facts: Calories 256; Calories from Fat 8%; Total Fat 2g;
Saturated Fat 1g; Protein 14g; Carbohydrates 37g; Cholesterol 17mg;
Sodium 320mg; Dietary Fiber 1g.
Comments: To lighten this dish, the chicken is stir-fried instead of
deep-fat fried. The result is a very flavorful, low-fat entrée sure to
delight sweet and sour lovers.
Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-25-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"
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Per Serving (excluding unknown items): 85 Calories; 2g Fat (18.4% calories
from fat); 11g Protein; 7g Carbohydrate; 1g Dietary Fiber; 25mg
Cholesterol; 331mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 1
Vegetable; 0 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 4
Diet Sweet And Sour Chicken Recipe brought to you by Diet Recipes To-Go
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