Sweet and Sour Chicken

We lightened up this dish by stir-frying the chicken in the wok instead of cooking it in the deep-fat fryer, so you get all the flavor without the fat! The garlic and ginger lend authenticity to this classic Asian dish.

Ingredients:

• 2 tablespoons rice vinegar
• 3 cloves garlic, minced
• 2 tablespoons reduced-sodium soy sauce
• ½ teaspoon minced fresh ginger
• ¼ teaspoon red pepper flakes (optional)
• 6 ounces boneless skinless chicken breasts
• 1 teaspoon vegetable oil
• 3 green onions, cut into 1-inch pieces
• 1 large green bell pepper, cut into 1-inch squares
• 1 tablespoon cornstarch
• ½ cup fat-free reduced-sodium chicken broth
• 2 tablespoons apricot fruit spread
• 1 can (11 ounces) mandarin orange segments
• 2 cups hot cooked white rice or Chinese egg noodles

Directions:

1. 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.
2. 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.
3. Stir cornstarch into reserved marinade.
4. 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. Makes 4 servings.

Nutrition per Serving:

(Serving size = ¼ of chicken mixture with ½ cup cooked rice)

• Calories = 256
• Total fat = 2 g
• Saturated fat = 1 g
• Cholesterol = 17 mg
• Carbohydrate = 37 g
• Fiber = 1 g
• Protein = 14 g
• Sodium = 320 mg

Dietary Exchanges:

• Vegetable = 1
• Fruit = ½
• Starch = 2
• Meat = 1

Source: www.diabeticcooking.com