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ASK4JJG Posts: 1,795
7/16/11 3:44 P

Sweet and Sour Chicken
Forget about the overly sweet and sticky version you may have tasted in a Chinese
restaurant--this dish takes an appealing idea and makes it genuinely great! It's a winner
for kids of all ages.

Serves 4 (1 cup)

16 ozs skinned and boned uncooked chicken breast, cut into bite-size pieces
1 cup sliced carrots
1 cup coarsely chopped green bell pepper
1 cup coarsely chopped onion
1 (8 oz) can tomato sauce
1 (8 oz) can pineapple tidbits, packed in fruit juice, undrained
2 tbsps Splenda Granular
1/8 tsp dried minced garlic
1/2 cup unsweetened orange juice
2 tbsps cornstarch

In a large skillet sprayed with butter-flavored cooking spray, saute chicken, carrots, green pepper, and onion for 6 to 8 minutes. Add tomato sauce, undrained pineapple, Splenda, and garlic. Mix well to combine. In a small bowl, combine orange juice and cornstarch. Stir orange juice mixture into chicken mixture. Continue cooking for 5 minutes or until mixture thickens, stirring often.



HINT: Good over rice or toast or as is.

HE: 3 Protein, 2 1/2 Vegetable, 3/4 Fruit, 18 Optional Calories

235 Calories;3g Fat;25g Protein;27g Carbs; 438mg Sodium;3g Fiber

Exchanges: 3 Meat; 2 Vegetable; 1 Fruit

Cooking Healthy with Splenda by JoAnna M. Lund


REBEL88 SparkPoints: (1,110)
Fitness Minutes: (787)
Posts: 2
7/10/11 8:30 A

Thank you for the ideas!

SNOOPY1960 Posts: 1,681
7/8/11 9:33 A

Chicken Stir Fry

1 pound chicken tenders
1/2 cup teriyaki sauce
onions
green peppers
celery
mushrooms
sugar snap peas/pea pods
broccoli
water chestnuts
carrots
or whatever veggies you like and use as much as you like

hot cooked brown rice

Cut the chicken tenders into bite size pieces. Place in a ziplock bag and 1/2 cup of teriyaki sauce. Marinate overnight.

Saute the chicken until done, then add the veggies and cover the pan. Cook until veggies are crisp tender . Add extra teriyaki sauce if you like.

Serve over brown rice.



HEALTHYJ29 SparkPoints: (3,246)
Fitness Minutes: (0)
Posts: 1,307
7/8/11 2:13 A

Chicken Lettuce Wraps

1.5 lbs chicken breast chopped
1 small white onion chopped
1/4 cup light soy sauce
1/4 cup rice vinegar
2 Tbsp ground ginger
2 Tbsp olive oil
2 Tbsp light brown sugar
Bag of broccoli cole slaw
Head of lettuce leaves

Spray pan with no stick spray, add onion cook low-med for 10 minutes
In separate bowl mix soy sauce,rice vinegar,ginger,olive oil,and brown sugar. Set aside
Add chicken to pan and cook for 10 min or till done
Add slaw and soy sauce mixture
Cook 3-5 min
Serve in lettuce leaves

SMARTYPANTS24 Posts: 268
7/7/11 11:47 P

I call it my Pad Thai...not so much Chinese, but super yummy...

Cook one "stick" of rice noodles until it reaches your desired doneness (one stick is about 150-200 calories, or whatever portion size fits your needs)

Saute some chicken breast chunks in a very spare dribble of olive oil. Add a variety of veggies which have been cut into strips (carrots, pea pods, onion, bean sprouts, etc etc). Stir fry until softened but not mushy

Add about 2 tablespoons peanut butter, 1 tsp soy sauce and some chili flakes to taste

REBEL88 SparkPoints: (1,110)
Fitness Minutes: (787)
Posts: 2
7/7/11 10:23 P

Love Chinese food, but have yet to find any must make again recipes - any suggestions would be greatly appreciated.

thanks - R88

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