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sweet n' sour chicken stir fry (healthy style)

Recipe by
Cindy Rice
Springfield, VT

Took some chicken breasts out of the freezer..wanted something different that was not to heavy in the stomach and little or no preservatives..I came up with this recipe..measurements given are approximate as I didn't measure a a recipe you can play with..would've put mushrooms in but my 10 yr old gates then and didn't much feel like listening to him complain about then( even though I let him pick them directions are as close as I can remember.but they are pretty close to accurate.and if any one has a problem with digesting corn starch or flour.arrow root is easier to digest

yield 4 -5
prep time 30 Min
cook time 30 Min
method Pan Fry

Ingredients For sweet n' sour chicken stir fry (healthy style)

  • About 3-4 scoop
    smart balance light flaxseed oil buttery spread
  • 1/4 cup
  • 2-3 tbsp
    minced garlic
  • Small can
    pineapple chunks, in their own juice
  • Small bunch
    sugar snap peas( small handful)
  • Small bunch
    snow pea pods
  • 1/2-1 cup
    carrots, grated(sorta)
  • 1
    red bell pepper ( sliced in thin strips)
  • 3 small
    yellow onions
  • 1 cup
    celery and celery leaves..sliced thin
  • 1/4 cup
    mushrooms/ sliced/ ( optional)
  • 2/4 cup
    peach fruit spread
  • 1/4-1/2 c
    sweet baby rays bbq sauce
  • 1tbsp
    worcestershire sauce
  • 2 lg.
    chicken breasts, boneless and skinless
  • 2-3 tsp
    arrowroot powder

How To Make sweet n' sour chicken stir fry (healthy style)

  • 1
    Use lg.skillet..put smart balance in pan..put red pepper in thinly use small celery ribs with leaves attached...thinly slice them( or chop small, leaves and all)
  • 2
    Throw in snow peas and snap peas..peel a carrot..using carrot peeler pair the carrot into pan..( more or less as desired)
  • 3
    Next.. Peel your onions and slice and/or quarter into chunks or slices ( med sz. However way you like..
  • 4
    Turn on skillet to med heat..sauté vegetables til tender..stirring every now and then..add water..just a little .. Just to enough to keep vegetables from burning or sticking to pan..stir in garlic..keep covered ..stirring every now and then..while vegetables are cooking..slice your chicken breasts into small chunks(or whatever size you desire..)put your chicken in pan on top of vegetables..stir after bottom looks done ..stir up vegetable with chicken ..important not to over cook turn down heat at this point..keep an eye on chicken...
  • 5
    Take your small can of pineapple chunks..put pineapple in skillet..put juice in small bowl..stir in a small anount of BBQ sauce stir til BBQ sauce is dissolved.add worchestire sauce...put in pan..
  • 6
    Next mix peach fruit spread and more BBQ sauce together in bowl..put in pan..stir..bring to slight bubbling ..turn off burner..sprinkle arrow root powder across the top of mixture in skillet..stir to dissolve powder..until thickens..
  • 7
    Cook some white rice or whatever kind you like and serve stir fry over rice ..

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