Monday, August 9, 2010

Sweet Chicken and Rice

This has been a dinner favorite of mine for a long time. It probably has something to do with the amount of sugar in the sauce. I have a serious addiction to sugar.

Sweet Chicken and Rice

1/2 c. egg beaters (or 2 whole eggs)
2-3 boneless, skinless, chicken breasts, cut into bite sized pieces
1/2 c. flour
1/3 c. fat free chicken broth
1/2 tsp. light salt (optional)
1/2 tsp. pepper

1 (1 lb. 4 oz.) can chunk or sliced pineapple, undrained
1 c. sugar (or 1/2 c. sugar and 6 packets of Sweet N' Low)
2 Tbsp. corn starch
3/4 c. cider vinegar
1 Tbsp. sodium reduced soy sauce
1/4 tsp. ground ginger
1 chicken bouillon cube
1 large green pepper, cut into bite sized pieces

2 c. white rice, cooked

Heat oven to 350. Spray a 9x13 dish with non stick cooking spray. Drop chicken pieces into egg beaters and then into flour mixed with salt and pepper. Coat well.

Heat chicken broth in a non stick skillet and brown chicken pieces. Don't cook them all the way though or they will come out tough. Place chicken in 9x13 dish.

Drain pineapple, pouring syrup into a 2 cup measuring cup. Add water to make 1 1/4 cups. Set pineapple aside.

In medium saucepan, combine sugar, cornstarch, pineapple syrup, vinegar, soy sauce, ginger, and bouillon cube. Bring to a boil. Boil and stir 2 minutes. Pour over chicken pieces.

Bake, uncovered 30 minutes. Add pineapple slices and green peppers and bake an additional 20-30 minutes or until chicken cooked through. Serve over fluffy white rice.

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