Forget take out -- this sweet and sour chicken recipe from Secrets of a Skinny Chef is way better. Save pennies and shave off calories with this homemade version.

Ingredients

Sauce
1 cup orange juice
4 garlic cloves, minced
1 lemon, juiced
1 tablespoon orange marmalade
1 tablespoon cornstarch
1 tablespoon sesame oil

Chicken
Nonstick cooking spray
1⁄2 cup whole wheat flour
2 tablespoons fine cornmeal
1 tablespoon cornstarch
2 egg whites
2 boneless, skinless chicken breasts (about 3⁄4 pound), cut into 1-inch cubes
1⁄2 teaspoon salt
1⁄4 teaspoon paprika
1 red bell pepper, seeded and chopped
1 yellow or green bell pepper, seeded and chopped
1 cup broccoli florets
1 red onion, cubed
1⁄2 cup cubed pineapple
1 8-ounce can bamboo shoots, drained
1 cup short-grain brown rice, cooked according to the package instructions

Preparation
Place the orange juice, garlic, lemon juice,marmalade,cornstarch, and sesame oil in a large bowl and whisk until smooth.

Preheat the oven to 450°F. Coat a large cookie sheet with cooking spray. Place the flour, cornmeal, and cornstarch on a large sheet of waxed paper. Mix with your fingertips until the cornmeal is well incorporated. Place the egg whites in a shallow bowl. Sprinkle the chicken with salt and paprika. Dip the chicken cubes in the egg whites and then in the flour-cornmeal mixture. Place the chicken chunks 1 inch apart on the cookie sheet. Coat the chicken with a thick layer of the cooking spray. Bake 10 to 15 minutes, turning occasionally, until the chicken is cooked through and the breading is crisp.

Heat a large skillet over high heat. Coat the skillet with cooking spray and add the bell peppers, broccoli, and onions. Cook 4 to 5 minutes, stirring often, until the vegetables start to brown lightly but are still crisp. Stir in the pineapple and bamboo shoots. Transfer the chicken to the skillet with the vegetables. Drizzle with the sauce and gently stir until the sauce coats the chicken. Cook 1 to 2 minutes more, until the sauce thickens. Serve immediately with rice.

Per serving (2 cups with rice): 238 calories, 14 g protein, 39 g carbohydrates, 3 g fat (0.5 g saturated), 21 mg cholesterol, 4 g fiber, 191 mg sodium

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-- Amanda Chamberlain

See More: Dinner , Food & Recipes