Luau Chicken with Rice Pilaf

This little chicken recipe will feed your craving for sweet and sour chicken, but with a fraction of the fat and calories.

Ingredients:

• 1 pound of boneless, skinless chicken breast tenderloins
• ¼ cup of flour
• 1 egg white, beaten
• 1 can of pineapple chunks (save the juice)
• ¾ cup sugar
• ½ cup rice wine vinegar (white vinegar can substitute)
• 2 tablespoons cornstarch
• 1 tablespoon reduced sodium soy sauce
• ¼ teaspoon dry ginger
• 1 large bell pepper, cut into bite sized chunks
• 2 carrots julienned (shredded)
• 6 mushrooms, quartered
• Rice (leftover from last night, or cook new rice)
• 2 navel oranges

Preparation:
Spray a pan with cooking spray.
Dip the chicken tenderloins in the egg white, then coat in flour and fry until browned. Set aside.
Drain the juice from the pineapple and add enough water to make 1 ¼ cups.
Steam the bell pepper and carrot in the microwave until just crisp tender, about 2 minutes.
Stir the cornstarch, vinegar, sugar, ginger, and soy sauce into the pineapple juice.
Pour the sauce into a pan. Add the bell pepper and 1 carrot.
Simmer for about 5 minutes or until thickened.
Add the chicken to the sauce.
Cook the second carrot in the microwave.
Warm leftover rice from last night in the microwave, or prepare new rice if needed.
Stir one julienned, cooked carrot into the rice.
Serve the Luau Chicken over the rice and carrots.
Slice the oranges and serve them on the side.

Photo/Roboppy on Flickr