Our version of sweet & sour chicken is just as satisfying as the classic Chinese takeout favorite, but without all the extra sugar, salt and saturated fat. The recipe is flexible enough to accommodate your family's favorite vegetables (carrots, scallions, bok choy); just be sure to cut them into similar-size pieces so they'll 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, cut into bite-size pieces
4 cloves garlic, minced
2 teaspoons finely grated or minced 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: 465 calories; 10 g fat (1 g sat, 4 g mono); 68 mg cholesterol; 62 g carbohydrate; 34 g protein; 7 g fiber; 674 mg sodium; 406 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

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