Friday, February 6, 2009

Sweet and Sour Baked Chicken

Since I am always trying to "diet" many of the dishes I fix are either lighter to begin with or I lighten them in an effort to not "poison" my family as I work to be more healthy.

This is my new favorite Sweet and Sour Chicken recipe for home. It's not Chinese take out but it helps curb the craving!

Sweet and Sour Baked Chicken

POINTS® Value: 6

Serve with rice; count NI for rice separately.

1 pound(s) uncooked boneless, skinless chicken breast
1/8 tsp table salt
1/8 tsp black pepper
1/3 cup(s) pineapple juice
2 cup(s) canned pineapple, packed in juice
1 medium green pepper(s)
1/2 cup(s) Ocean Spray Jellied Cranberry Sauce
2 tbsp cornstarch
2 tbsp soy sauce
2 tbsp unpacked brown sugar
2 tbsp frozen orange juice concentrate
2 tbsp water
2 tbsp rice vinegar
1/4 tsp ground ginger

Preheat over to 350. Sprinkle chicken lightly with salt and pepper. In a large skillet heal 1 T oil over med high heat. Add chicken and cook about 2 min on each side or until brown. Transfer chicken to a 2 quart baking dish. Drain pineapple well reserving 1/3 c juice. Spoon pineapple chunks evenly over chicken in dish; set aside. For sauce in a med saucepan whish together the reserved juice, cranberry sauce, cornstartch, brown sugar, vinegar, orange juice concentrate, water, soy sauce and ginger. Cook and stir over medium heat until thickened and bubbly. Pour over chicken and pineapple in dish. Bake, covered, for 25 min. Uncover and add pepper strips, stirring gently to coat with sauce. Bake, uncovered, about 5 min more or until chicken is no longer pink.Per serving. 368 cal, 6 g fat, 82 mg chol., 589 mg. sodium, 41 g carb, 2 g fiber, 35 g pro.

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