Chicken and Veggies in a Zesty Sweet & Sour Sauce

Name: Chicken and Veggies in a Zesty Sweet & Sour Sauce
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: Pam cooking spray; 2 boneless skinless chicken breasts; 1 (8 ounce) can pineapple chunks in juice; 2 tablespoons Worcestershire sauce; ¼ cup fat-free chicken broth; 1 tablespoon cornstarch; ½ teaspoon fresh ground black pepper; 2 cups broccoli florets; 1 medium carrot, thinly sliced; ½ cup mushroom, sliced; ½ cup asparagus, chopped coarsely; 12 tomatoes, coarsely chopped; 2 garlic cloves, minced; 2 teaspoons powdered ginger

Servings: persons

Pam cooking spray
2 boneless skinless chicken breasts
1 (8 ounce) can pineapple chunks in juice
2 tablespoons Worcestershire sauce
¼ cup fat-free chicken broth
1 tablespoon cornstarch
½ teaspoon fresh ground black pepper
2 cups broccoli florets
1 medium carrot, thinly sliced
½ cup mushroom, sliced
½ cup asparagus, chopped coarsely
12 tomatoes, coarsely chopped
2 garlic cloves, minced
2 teaspoons powdered ginger

1
Cut chicken into bite sized strips.
2
Set aside.
3
Drain juice from pineapple into a small bowl, reserving pineapple.
4
Add Worcestershire sauce, chicken broth and cornstarch to juice.
5
Season with pepper.
6
Set aside.
7
Spray wok or deep frying pan with Pam.
8
Add chicken and stir-fry until white.
9
Add broccoli, carrot, asparagus, mushrooms, tomato and reserved pineapple.
10
Stir-fry until vegetables are brightly colored, about 2 minutes.
11
Transfer to plate.
12
Set aside.
13
Add garlic and ginger.
14
Stir-fry until fragrant, about 10 seconds, taking care not to burn them.
15
Stir pineapple juice mixture.
16
Add to wok with meat mixture.
17
Stir-fry until liquid has thickened and meat is cooked through, 2 to 3 minutes.
18
Serve immediately.

332

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 14 ingredients. The key ingredients include: Pam cooking spray, 2 boneless skinless chicken breasts, 1 (8 ounce) can pineapple chunks in juice, 2 tablespoons Worcestershire sauce, and more.

Yes, Chicken and Veggies in a Zesty Sweet & Sour Sauce falls under the Meat & Poultry category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!