Sweet And Sour Chicken

Recipe Ingredients

2 tablespoons	30ml	Rice vinegar
3		Garlic cloves - minced
2 tablespoons	30ml	Reduced-sodium soy sauce
1/2 teaspoon	2.5ml	Minced fresh ginger
1/4 teaspoon	1.3ml	Red pepper flakes - (optional)
6 oz	170g	Boneless skinless chicken breasts
1 teaspoon	5ml	Vegetable oil
3		Green onions - cut 1" pieces
1		Green bell pepper - cut 1" squares (large)
1 tablespoon	15ml	Cornstarch
1/2 cup	118ml	Fat-free reduced-sodium chicken broth
2 tablespoons	30ml	Apricot fruit spread
1		Mandarin orange segments - (11 oz)
2 cups	320g / 11oz	Hot cooked white rice
		= (or Chinese egg noodles)

Recipe Instructions

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.

Source:
Diabetic Cooking at http://www.diabeticcooking.com

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