Tuesday, May 4, 2010

Baked Sweet and Sour Chicken Repost

I'm back on the diet wagon so I've been going through my collection of healthier recipes. This is one that I posted when I first started blogging without a picture. So, with the addition of a few veggies I am going to repost the recipe WITH a picture. Don't let the long ingredient list scare you off, most of things I found in my pantry as staples.

Baked Sweet and Sour  Chicken

POINTS® Value: 6
5 servings

Serve with rice; count NI for rice separately.

Ingredients:
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 cup carrots
1 can water chestnuts
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

Instructions:
1. Preheat oven to 350. Sprinkle chicken lightly with salt and pepper. In a large skillet heat 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.

2. Drain pineapple well reserving 1/3 c juice. Spoon pineapple chunks evenly over chicken in dish; set aside.

3. For sauce in a med saucepan whisk together the reserved juice, cranberry sauce, cornstarch, brown sugar, vinegar, orange juice concentrate, water, soy sauce and ginger. Cook and stir over medium heat until thickened and bubbly.

4. 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

No comments: