Sweet and Sour Chicken Bake 
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If you love Chinese carry-out, you'll love this lighter version of the classic dish.1 cup uncooked converted long grain rice
1 pound chicken tenders, cut into bite-size pieces
2 carrots, sliced diagonally
1 cup coarsely chopped red bell pepper
5 green onions
1 can (8 ounces) pineapple tidbits in juice
1 can (14 ounces) reduced-sodium chicken broth
1/2 teaspoon ground black pepper
1 cup sweet and sour sauce Place rice in 9-inch baking dish that has been lightly coated with no-stick cooking spray. Arrange chicken, carrots, and bell pepper over rice. Thinly slice green portion of green onions; reserve for garnish. Cut remaining white portion of green onion diagonally into 1/2-inch pieces; sprinkle over vegetables. Drain pineapple, reserving juice in 2-cup measure; set pineapple aside. Add broth to reserved juice; pour over rice and chicken. Season with pepper. Cover and bake in 400ºF. oven until most of the liquid is absorbed, about 45 minutes. Sprinkle pineapple over chicken and rice. Pour sweet and sour sauce over top. Bake uncovered for 10 minutes. Let stand 10 minutes before garnishing with reserved green onion.
Makes 4 servings Servings: Per serving Calories: 579 Cholesterol: 47 mg
Fat: 19 g
Sodium: 1150 mg
Carbohydrates: 79 g
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