Super Skinny Sweet and Sour Chicken

Directions

1. Cook rice according to package directions except you don’t need to add oil or salt to water, while cooking.

2. In the meantime, coat the bottom of a nonstick pan with cooking spray. Heat 1 teaspoon oil over medium-high heat. Add garlic, ginger, red pepper flakes, and chicken to pan; sauté 5 minutes or until chicken is done. Remove chicken mixture from pan; set aside.

3. Coat pan again with cooking spray and heat remaining 1 teaspoon of olive oil.  Add onions, carrots, celery and red bell pepper to pan.  Sauté 3-4 minutes until crisp-tender.  Drain pineapple, reserving ¾ cup juice. Add 1½ cups pineapple chunks to pan; cook 30 seconds (Reserve remaining pineapple for another use).  Combine the reserved ¾ cup pineapple juice, soy sauce, vinegar, flour, sugar and Stevia in a bowl, stirring with a whisk until smooth.

4. Return chicken mixture to pan. Stir in juice mixture; bring to boil. Cook 1-2 minute until sauce thickens a bit.

5. To serve: Spread ½ cup rice over each plate. Top each with about 1 cup sweet and sour chicken.

6. This dish freezes great. Mix together the chicken and rice and freeze in individual servings.

Makes 6 servings (1 cup sweet and sour chicken plus ½ cup rice)

 

Shopping Tip -Basmati brown rice can be found in most supermarkets either in the rice aisle or health food aisle. I bought it at Trader Joe’s.

Ginger (in a jar) is a terrific product and can be found in the produce section of the supermarket.

Weight Watchers (old points) 5

Weight Watchers POINTS PLUS 7

SKINNY FACTS: for 1 serving (1 cup sweet and sour chicken plus ½ cup rice)
260 calories, 4g fat, 18g protein, 40g carbs, 3g fiber, 174mg sodium, 10g sugar

 

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