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Polynesian Chicken Tenders
Sweet pineapple, green pepper, and curry powder add authentic Polynesian flavor to chicken tenders.
Serves: Serves: 6
Ingredients:
- 1/2 cup all-purpose flour
- 1 1/2 teaspoons garlic powder, divided
- 1 1/2 pounds low-fat chicken tenders
- 1/2 cup egg substitute
- 3 tablespoons white wine vinegar
- 3 tablespoons brown sugar
- 2 cups nonfat chicken broth
- 1 1/2 cups pineapple chunks in juice, drained
- 1 1/2 cups chopped green bell pepper
- 3/4 cup chopped carrots
- 1 1/2 teaspoons curry powder
- 3/4 teaspoon ground ginger
Directions:
- Spray large nonstick skillet with cooking spray and heat over medium-high heat.
- Combine flour and 1/2 teaspoon garlic powder on paper plate and mix well.
- Dip chicken tenders in egg substitute and roll in flour mixture.
- Brown chicken pieces in skillet 5 to 8 minutes, until cooked through. Remove from skillet and drain well.
- Allow skillet to cool slightly and respray with cooking spray. Return skillet to heat and add vinegar, brown sugar, 1 teaspoon garlic powder, chicken broth, pineapple, bell pepper, carrots, curry powder and ginger; cook over medium heat, stirring constantly, until mixture becomes thick. Stir in cooked chicken.
- Serve over cooked rice or couscous. Chicken mixture can be cooked and cooled to room temperature; freeze in plastic freezer bags.
- To reheat: Microwave directly from freezer 1 to 3 minutes per serving.
- Leftover cooked poultry dishes can be refrigerated and served for 3 to 4 days.
Excerpted from Cook Once, Eat for a Week by Jyl Steinback. Copyright © 2003 by Family Fit Lifestyle, an Arizona Corporation.
To order this book go to Amazon.
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