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Sweet & Sour Chicken

Serves: 6 (3/4 cup chicken/vegetable mixture and cup rice or noodles)
Serving Size:   325 calories, 7g fat (<1g saturated fat), 33g carbs, 22g protein, 259mg sodium, 3g fiber


cup plus 2 Tbsp pineapple juice 1 medium red bell pepper, cut into bite-size chunks
1 Tbsp minced fresh ginger 2-4 Tbsp sugar
cup apple cider vinegar     2 cups snow peas, cleaned and ends trimmed
1 Tbsp cornstarch    2 Tbsp lite soy sauce, or to taste
1 lb chicken tenders, bite-size pieces 1 cup pineapple chucks, drained
cup all-purpose flour 1 large garlic clove, minced
2 Tbsp canola oil, divided cup chopped scallions, for garnish
Salt and freshly ground pepper to taste 3 cups cooked brown rice or noodles, (preferably whole-wheat)

Cooking Instructions:

1. In a bowl, mix the pineapple juice, vinegar, sugar, soy sauce and cornstarch.  Set aside. 
2. In a medium bowl, combine the chicken, flour, salt and pepper, coating the pieces well.
3. 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 heat.
4. Serve immediately over noodles or rice and garnish with scallions.

Recipe from: AICR's New American Plate Cookbook, 2005

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