| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats | 1 | Servings | ||
INGREDIENTS
| 2 | c | Chicken, Not strips |
| 1 | Dry onion soup mix | |
| 2 | c | Water |
| 1/2 | t | Garlic powder |
| 1/3 | c | Sugar |
| 2 | T | Light soy sauce |
| 2 | T | Lemon juice |
| 1 | c | Ketchup |
| 1 | 20 oz pineapple chunks | |
| drained they say to save | ||
| 3/4 cup juice but they | ||
| never say what to do with | ||
| it | ||
| 1 | Green bell pepper | |
| 1 | Red bell pepper | |
| 1 | Onion | |
| Rice |
INSTRUCTIONS
Cook rice according to pkg directions and set aside. Mix Chicken (Not) strips , onion soup mix and water in microwave safe bowl and zap (covered) for 6 minutes or until strips are tender. Chop peppers and onion into strips. Remove Chicken (not) strips, cover and set aside. Place peppers and onion in microwave...zap for 5-6 minutes. Combine remaining ingredients for sauce in saucepan, heat and stir. Mix sauce, strips and veggies. Serve over rice. ( I put the onions and peppers & strips in a non stick frying pan, and browned them a little, then added the sauce.....) Yields 5 or 6 servings. Per serving: 259 calories, 2 g fat, 7 g fiber, 19 g soy protein. Posted to fatfree digest V97 #179 by mccubrey@calweb.com (Joanne McCubrey) on Aug 14, 1997
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Nutrition (calculated from recipe ingredients)
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Calories: 605
Calories From Fat: 14
Total Fat: 1.6g
Cholesterol: 0mg
Sodium: 2702.7mg
Potassium: 1635.2mg
Carbohydrates: 152.3g
Fiber: 7.7g
Sugar: 134.5g
Protein: 8g