Sweet And Sour Chicken

I found this recipe on Slimfast.com many many years ago. They have since removed the recipe, but I will forever be making this wonderful dish for my family for years to come. I have modified my recipe and removed the bell pepper and tomatoes. I do not like the flavor of bell peppers and I do not like my tomatoes cooked. I also pair the chicken with steamed white rice (that is until my rice is gone, then I will switch to brown rice *shivers*. lol. I will have to add a picture next time I make it.

Sweet and Sour Chicken and Tomato Wedges

Prep Time: 15 minutesTotal Time: 45 minutes

Ingredients

·  5 ounces chicken breasts, boneless/skinless, raw

·  1 tablespoon soy sauce, reduced sodium

·  1 garlic clove

·  3 teaspoons canola oil

·  1 bell pepper, green, medium

·  1 onion, yellow

·  1/2 dry cup pineapple chunks, canned in juice

·  1 1/2 tablespoons white rice vinegar

·  1 tomato, medium

·  1/4 pound mixed salad greens

·  8 baby carrots

·  1 tablespoon fat-free salad dressing, favorite flavor

Preparation

Cut boneless, skinless chicken breast into 1-inch pieces. Place chicken, soy sauce and garlic (minced) in a resealable bag. Marinate 8 hours or overnight in the refrigerator. Preheat oven to 350°F. Remove chicken from marinade and discard marinade. Saute´ chicken in 2 tsp. of the canola oil until browned. Place in a medium casserole dish lightly coated with non-stick cooking spray. Wash bell pepper and cut into thin strips. Wash, peel and slice onion. Saute´ green pepper and onion in remaining 1 tsp. of oil. Add to the chicken in the casserole dish. Drain pineapple chunks, reserving 2 tbsp. of the juice. Combine pineapple juice, 1/4 cup (2 oz.) of water, and 1/2 tbsp. of the vinegar in a small bowl; stirring to blend. Pour over chicken and vegetables. Wash pineapple and cut into 8 wedges. Top casserole with pineapple chunks and 4 tomato wedges (half of tomato). Cover and bake for 30 minutes or until chicken is cooked through. Meanwhile, prepare tossed salad with washed lettuce greens (1/4 pound is approximately 2 cups), remaining 4 tomato wedges, baby carrots cut lengthwise into strips, and dressing mixed with remaining 1 tbsp. of vinegar.

Nutrition Information Amount Per Serving Calories 610 Calories from Fat 180 Total Fat 20 g Saturated Fat 2.5 g Cholesterol 120 mg Sodium 890 mg Total Carbohydrate 58 g Dietary Fiber 11 g Sugars 36 g Protein 51 g Vitamin A 330% Vitamin C 290% Calcium 15% Iron 30%