Serves: 6
Total Calories: 194

1 pound boneless skinless chicken breast half or thighs
1 egg white
1 teaspoon water
2 tablespoons flour
2 tablespoons crushed rice crackers, cornmeal or soft bread crumbs
1/4 teaspoon baking soda
1/4 cup cold water
2 tablespoons cornstarch
1 (8-ounce) can pineapple chunk, in juice, drained and juice reserved
1/2 cup sugar
1/3 cup seasoned rice vinegar
2 teaspoons dark soy sauce
1 clove garlic, finely chopped
1/4 teaspoon salt
2 medium tomatoes, Roma (plum) cut into eighths
1 , medium green pepper, , cut into 1-inch pieces

Cut chicken into 3/4-inch pieces. Mix egg white and 1 teaspoon water toss with chicken in medium glass or plastic bowl. Let stand 10 minutes. Heat oven to 425°. Spray nonstick cookie sheet with nonstick cooking spray. Mix flour, crushed crackers and baking soda in medium bowl. Remove chicken pieces from egg mixture dip into flour mixture, turning to coat. Place chicken on cookie sheet spray with cooking spray about 10 seconds or until surface of chicken appears moist. Bake 10 to 15 minutes, turning once, until brown and no longer pink in center. Mix 1/4 cup cold water and the cornstarch. Heat reserved pineapple juice, the sugar, vinegar, soy sauce, garlic and salt to boiling in nonstick wok or 12-inch skillet, stirring frequently. Stir in cornstarch mixture cook and stir about 1 minute or until thickened. Add tomatoes, bell pepper and pineapple cook and stir 1 minute. Stir in chicken.
1 Serving: Calories 235 (Calories from Fat 45) Fat 5g (Saturated 2g) Cholesterol 40mg Sodium 310mg Carbohydrate 32g (Dietary Fiber 1g) Protein 16g.

Healthy Hint:
Marinating chicken adds flavor and makes for juicy chicken. Marinate boneless, skinless chicken breasts 1 to 2 hours. Bone-in chicken pieces can be marinated up to 24 hours.

From "Betty Crocker's Best of Healthy & Hearty Cooking." Text Copyright 1998 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved.

Nutritional Facts:

Serves: 6
Total Calories: 194
Calories from Fat: 22

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