Weight Watcher's Sweet and Sour Chicken
by CookingLow-Fat.comThis low-fat healthy version of our favorite Sweet and Sour Chicken recipe is one of our all-time favorites. You can also prepare the dish a day ahead to let the flavors blend even better.
2 servings
Ingredients:
1 tsp. each, margarine and vegetable oil
1/2 pound chicken breasts, cubed
1/2 c. each, sliced green or red bell peppers, sliced onion, and sliced mushrooms
1 garlic clove, diced
1/2 c. canned crushed pineapple, drained (no sugar added)
1 1/2 tsp. ketchup
1 tsp. each, firmly packed light or dark brown sugar, and cider vinegar
1/2 tsp. instant chicken broth
1 large plum tomato, blanched, peeled, seeded and sliced
1/4 c. scallions (green onions), sliced diagonally
Directions:
* Heat margarine and oil together in a large skillet, the sauté chicken until lightly browned.
* Add peppers, onion, mushrooms and garlic. Cook until vegetables are crisp-tender, about 5 minutes.
* Combine pineapple, ketchup, sugar, vinegar, and broth mix in a blender and puree. Pour mixture over chicken and vegetables in skillet and stir.
* Bring chicken mixture to a boil, then reduce heat and add tomato and scallions. Stir to combine and cook for about 5 minutes.
Makes two servings.
Per serving:
Cal 249
Fat 6g
Sodium 394mg
Chol 66mg
Carb 21g
Protein 28g
Fiber (not listed)
Source: Weight Watchers Quick and Easy Menu Cookbook, 1987
WW Exchanges (this was back before their current Points system) - 3 protein, 2 1/4 veg., 1 fat, 1/2 fruit, and 15 optional calories