Recipes for nurses

Erin Smith

Sweet and Sour Chicken

From the LA Weight Loss cookbook

Serves 1

5 ounces boneless, skinless chicken breast

Nonfat cooking spray

3 green onions, thinly sliced

1/4 medium green bell pepper, cut into 1-inch pieces

2 tablespoons red wine vinegar

1 tablespoon cornstarch

2 tablespoons brown sugar substitute

2 tablespoons ketchup

1/2 cup low-sodium chicken broth

3/4 cup fresh pineapple, cut into 1-inch pieces

1/2 tomato, seeded and diced

1. Cut the chicken into strips or 1-inch pieces.

2. Coat a skillet or wok with nonfat cooking spray and place over medium heat. Add the green onions and green bell pepper and stir-fry until the vegetables are crisp-tender. Remove and set aside.

3. Coat the skillet or wok again with nonfat cooking spray. Add the chicken pieces and stir-fry over medium heat until the chicken is cooked through.

4. While the chicken is cooking, mix the vinegar, cornstarch, chicken broth, brown sugar substitute and ketchup together in a small bowl.

5. Add the sauce to the skillet or wok with the chicken. Cook, stirring constantly, until the sauce thickens.

6. Return the green onions and green bell pepper to the skillet or wok along with the pineapple chunks.  Cover and cook for 2 minutes, or until heated through.

7. Remove from the heat and stir in the tomato just before serving.

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