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Sweet and Sour Chicken

With rice and green peas

Recipe makes 6 frozen meals. This recipe can be used with either white or brown rice. The brown rice will add more nutrients, with fewer calories. Check the rice package for cooking directions. (If you are on a low-carb diet, replace the rice with another serving of veggies, such as broccoli.)

Shopping list:

1 8 oz. can unsweetened pineapple chunks in their own juice (Trader Joe’s sells chunked fresh pineapple in its own juice, but canned is fine if it has no added sugar)
1 1/4 lb boneless, skinless chicken breast
1 can non-fat chicken broth
1 green pepper
1 red or orange pepper
1 onion
2 1-lb package frozen peas or pea pods
(low-carb dieters will need another package of veggies - choose any kind you like

Staples:

Vinegar
Honey
Cornstarch
Soy sauce
Brown rice

Recipe:

In a small saucepan mix the following:

1/2 cup pineapple juice
1/4 cup chicken broth or water
3 Tablespoons vinegar
1 Tablespoon honey
1 Tablespoons soy sauce
1 Tablespoon corn starch

Cook sauce until it thickens slightly, and becomes clear. Set aside.

Cut 1 ¼ lb boneless, skinless chicken breast into 3/4 inch cubes. Cut ½ onion into ½ inch chunks.

Spray a wok or large skillet with non-stick spray or add 2 tablespoons olive or canola oil. Brown the chicken pieces.

Add the sauce and onion pieces to the chicken, and simmer, covered, for about ½ hour or until chicken chunks are tender.

While the chicken is cooking, place 1 cup brown rice in rice cooker or medium sauce pan. Add 1 ½ to 2 cups of water (depending on package directions) and pinch of salt if desired. Add lid and cook until rice is done, about 45 minutes.

When chicken is tender, uncover and allow to cool. When mixture has cooled add:

¾ cup drained pineapple chunks
1 green pepper and
1 red or orange pepper, seeds and membranes removed, cut into ½ inch chunks.

Do not cook after vegetables and pineapple have been added. They will cook when the lunch is heated in the microwave.

Spoon rice, evenly divided, into 6 entrée sized containers. (Keep your rice in one corner of the container) (Low-carb dieters - replace the rice with another portion of veggies). Open 2 packages of green peas or pea pods and pour into containers. Add chicken-pineapple mixture on top of rice. Add lids, making sure seal is tight. Place containers in freezer.

To eat, remove container from freezer and cook in microwave for approximately 5 minutes on high. Eat with salad or fruit.

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