In about the time it takes to order and pick up Chinese takeout, you can make this much healthier version of sweet & sour chicken. Our version loses all the saturated fat that comes from deep-frying, along with the extra sugar and salt. If you prefer, use tofu instead of chicken, and use your favorite vegetables; just be sure to cut them into similar-size pieces so they all cook at about the same rate.

Makes 4 servings (about 1 1/2 cups stir-fry & 1/2 cup rice each)

ACTIVE TIME: 30 minutes

TOTAL TIME: 35 minutes

EASE OF PREPARATION: Easy

2 cups instant brown rice
1/4 cup seasoned rice vinegar
2 tablespoons reduced-sodium soy sauce
2 tablespoons cornstarch
2 tablespoons apricot preserves
2 tablespoons canola oil, divided
1 pound chicken tenders (see Ingredient Note), cut into bite-size pieces
4 cloves garlic, minced
2 teaspoons finely grated or minced fresh ginger
1 cup reduced-sodium chicken broth
6 cups bite-size pieces of vegetables, such as snow peas, broccoli and bell peppers
1 5-ounce can sliced water chestnuts, drained

1. Prepare rice according to the package directions.
2. Meanwhile, whisk vinegar, soy sauce, cornstarch and apricot preserves in a small bowl. Set aside.
3. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add chicken and cook, undisturbed, for 2 minutes. Continue cooking, stirring occasionally, until no longer pink on the outside and just starting to brown in spots, about 2 minutes more. Transfer to a plate.
4. Add the remaining 1 tablespoon oil, garlic and ginger to the pan and cook, stirring, until fragrant, 20 to 30 seconds. Add broth and bring to a boil, stirring constantly. Add vegetables, reduce heat to a simmer, cover and cook until the vegetables are tender-crisp, 4 to 6 minutes. Stir in water chestnuts and the chicken. Whisk the reserved sauce and add to the pan. Simmer, stirring constantly, until the sauce is thickened and the chicken is heated through, about 1 minute. Serve with the rice.

NUTRITION INFORMATION: Per serving: 469 calories; 10 g fat (1 g sat, 4 g mono); 68 mg cholesterol; 62 g carbohydrate; 34 g protein; 7 g fiber; 709 mg sodium; 408 mg potassium.
Nutrition bonus: Vitamin C (320% daily value), Vitamin A (70% dv), Fiber (28% dv).
3 1/2 Carbohydrate Servings
Exchanges: 2 starch, 3 vegetable, 4 lean meat

TIP: Ingredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

we used frozen organic chinese vegetable assortment. outstanding and easy.

Anonymous, NORWICH, VT

This was a quick and simple recipe full of freshness for a weeknight meal when ording out for Chinese just won't do. I prepared this dish exactly as the recipe said and it was bang on. I think next time I may add a few dry roasted peanuts, sure, it would add a few more grams of fat, but at least the good heart healthy kind. Cheers

Michael, Vancouver, BC

This was easy and tasty, but I thought it could use more flavor. It was a little bit sweet but not at all sour. I will make it again but modify the seasoning amounts.

Lori, Barkhamsted, CT

My husband and I didn't like this recipe at all. Even with extra soy sauce added, it still didn't taste good. Too much ginger for my taste.

Sarah, Boston, MA

Adding one chopped super chili pepper jazzes things up, if you like spicy Chinese food.

C, Middlebury, VT

I used my own Sweet & Sour sauce (that I make from scratch) but this one sounds great to. A lot of calories - 465 per serving! Not for someone who is trying to lose weight.

Katchen, Kelowna, BC

Tasted sour, no sweetness.

Amy, West Springfield, MA

It sounded great and it is.

Bea, Kalkaska, MI

This dish was so tasty and all the color made it more desireable. I am a beginner cook, and have to admit, I had not idea what ginger looked like, and never bought any type of sauce before. I changed two ingridents: I replaced the cornstarch with flour, because the store I went to didn't have any in stock, and chestnuts with regular shelled peanuts, crushed, because I for got to buy them. Agan, Very good. Thank you.

Tearra, Baltimore, MD