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1 (8-oz.) can pineapple tidbits, drained, reserve 1/2 cup juice
2 Tbsp. light brown sugar
2 Tbsp. white wine vinegar
2 Tbsp. ketchup
2 tsp. cornstarch
2 tsp. soy sauce
1/4 tsp. salt
1 Tbsp. all-purpose flour
1 Tbsp. cornstarch
1 lb. chicken tenders, all fat trimmed
Cooking spray
2 tsp. canola oil
1 medium red bell pepper, cut into 3/4" squares
1 medium carrot thinly sliced
1/2 medium red onion, cut into 3/4" squares
Set pineapple aside. In a nonmetallic bowl, whisk together the reserved pineapple juice, brown sugar, vinegar, ketchup, 2 tsp. cornstarch. Add the chicken. Seal the zip-top plastic bag and shake to coat. Transfer the chicken to a flat surface , such as a cutting board. Lightly spray with the cooking spray.
In a large nonstick skillet, heat 1 tsp. oil over medium high heat, swirling to coat the bottom. Cook chicken on one side for 4 minutes or until golden brown on the bottom. Turn chicken over. Pour in the remaining 1 tsp. oil, spreading as well as possible. Cook the chicken for 4 minutes or until golden brown on the bottom and no longer pink in the center. Transfer to a plate. Cover and keep warm.
In the same skillet cook the bell pepper, carrot and onion on medium high heat for 3 minutes or until crisp-tender stirring occasionally. Make a well in center of the vegetables. Stir the reserved pineapple juice mixture. Pour into well. Cook 2 minutes or until thickened, stirring the sauce occasionally. Add the reserved pineapple. Stir the pineapple, vegetables and sauce together.
Makes 4 servings
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