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Women's Fitness:  
A Healthy Recipe: Sweet and Sour Chicken:

Makes: 6 servings, Each serving contains cup of the chicken/vegetable mixture and cup rice or noodles.



  • 1/2 cup plus 2 Tbsp. pineapple juice

  • 1/4 cup apple cider vinegar

  • 2-4 Tbsp. sugar

  • 2 Tbsp. lite soy sauce, or to taste

  • 1 Tbsp. cornstarch

  • 1 lb. chicken tenders, cut into bite-size pieces

  • 1/4 cup all-purpose flour

  • Salt and freshly ground black pepper, to taste

  • 2 Tbsp. canola oil, divided

  • 1 medium red bell pepper, cut into bite-size chunks

  • 1 Tbsp. minced fresh ginger

  • 2 cups snow peas, cleaned and ends trimmed

  • 1 cup pineapple chunks, drained (fresh or canned in own juices)

  • 1 large garlic clove, minced

  • 1/4 cup chopped scallions, for garnish

  • 3 cups cooked brown rice or noodles, preferably whole-wheat



  • In a bowl, mix the pineapple juice, vinegar, sugar, soy sauce and cornstarch. Set it aside. In a medium bowl, combine the chicken, flour, salt and pepper, coating the pieces well.

  • In a large nonstick skillet, heat 1 tablespoon plus 2 teaspoons of canola oil over medium heat. Add the chicken mixture, browning it on all sides. When the chicken is done, about 5-8 minutes, remove it and place it in a bowl. Add the remaining oil to a hot skillet. Stir in the red bell pepper and ginger and cook for 2 minutes.

  • Add the snow peas, pineapple chunks and garlic. Cook for 2-3 more minutes, stirring constantly. Add the chicken back to the pan. Pour in the sauce. Cook, stirring constantly, until the sauce is thick and bubbly, about 2-3 minutes. Turn off the heat. Serve immediately over noodles or rice and garnish with scallions

Nutritive Information:

Per serving: 325 calories, 7 g total fat (<1 g saturated fat), 44 g carbohydrates, 22 g protein, 3 g dietary fiber, 259 mg sodium.   Courtesy- A.I.C.R

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