Yield: 1 servings
Measure | Ingredient |
---|---|
½ cup | Egg Beaters |
4 eaches | Chicken breasts, boned skinned and cut in bite size pieces |
½ cup | Flour |
⅓ cup | Fatfree chicken broth |
½ teaspoon | Lite salt, optional |
¼ teaspoon | Pepper |
\N \N | MMMMM+++++++++++++++++++++++ +++-SAUCE++++++++++++++++++ ++++++++++++++ |
1 can | (20oz) chunk or sliced pineapple, undrained |
1 cup | Sugar* |
2 eaches | Tb Cornstarch |
¾ cup | Cider vinegar |
1 each | Tb Sodium reduced soy sauce |
¼ teaspoon | Ginger |
1 each | Chicken bouillon cube |
1 large | Green pepper, cut in bite size pieces |
2 cups | Cooked white rice |
\N \N | *OR 1/2 c sugar and 6 pk S&L. |
YIELD: 6 SERVINGS
Dip chicken pieces in Egg Beater and then into flour mixed with salt and pepper. Coat well. Heat chicken broth in a nonstick skillet and brown chicken. Heat oven to 350F. Drain pineapple, pouring syrup into a 2-cup measure. Add water to make 1¼ cups. In a 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 that have been placed in a 13 x 9" casserole that has been sprayed with Pam. Bake, uncovered, 30 minutes. Add pineapple slices and green pepper. Bake 30 minutes longer or until chicken is tender. Serve with fluffy white rice. Per sugar serving: 331 cal., 1.9g fat (5%), 37mg chol., 1g fiber, 18g pro., 61g carb., 335mg sod. Per S&L serving: 260 cal., 49g carb. Butter Busters by Pam Mycoskie ISBN 0-466-67040-5 Entered by Carolyn Shaw 2-95.
Submitted By CAROLYN SHAW On 03-05-95