How To Prepare
1. Cook rice according to package directions except you don’t need to add oil or salt to the water while cooking.
2. In the meantime, coat the bottom of a nonstick pan with cooking spray. Heat 1 teaspoon oil over medium-high heat. Add garlic, ginger, red pepper flakes, and chicken to pan; sauté 5 minutes or until chicken is done. Remove chicken mixture from pan; set aside.
3. Coat pan again with cooking spray and heat remaining 1 teaspoon of olive oil. Add onions, celery and red bell pepper to pan. Sauté 3-4 minutes until crisp-tender. Drain pineapple, reserving juice. Add 1½ cups pineapple chunks to pan; cook 30 seconds (Reserve remaining pineapple for another use). Combine the reserved ¾ cup pineapple juice, teriyaki, vinegar, flour, syrup and sugar substitute in a bowl, stirring with a whisk until smooth.
4. Return chicken mixture to pan. Stir in juice mixture; bring to boil. Cook 1-2 minute until sauce thickens a bit.
5. To serve: Spread ½ cup rice over each plate. Top each with about 1 cup sweet and sour chicken.
6. This dish freezes great. Mix together the chicken and rice and freeze in individual servings.
Makes 6 servings (1 cup sweet and sour chicken plus ½ cup rice)
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- 1 cup uncooked brown rice,
- 2 teaspoons olive oil, divided
- 1 tablespoon fresh garlic, chopped
- 2 teaspoons ginger (from a jar),
- ¼ teaspoon crushed red pepper
- 16 oz (1 pound) boneless, skinless, chicken breast, cut into ½-inch pieces
- 1 cup chopped onion
- 1 cup chopped celery
- 1 cup chopped red bell pepper
- 2 cups fresh chopped pineapple
- â…“ cup Mrs. Dash Teriyaki Marinade
- 1 tablespoons seasoned rice vinegar
- 2 tablespoons potato flour
- 2 teaspoons sugar free maple syrup
- 2 packages Stevia, Truvia, Splenda or your favorite sugar substitute
Ingredients
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