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Program #790

Sherry Defendis

Sherry’s Ultra Fit Sweet-N-Sour Chicken Recipe


6 boneless chicken breasts (4 pounds)
1 can pineapple tidbits in its own juice (see note)
1 cup balsamic vinegar
1 tablespoon extra virgin olive oil
3 tablespoons of Southwestern Chipotle Mrs. Dash
½ of a green pepper
½ of a red pepper
1-2 teaspoons of Equal by the spoonful (optional)

Cooking Instructions

With poultry scissors, cut chicken into 1 x 2 inch strips. Add the juice only from the can of pineapple (save the tidbits ), balsamic vinegar, olive oil, and Mrs. Dash to chicken. Mix it up and let it marinate 30 to 40 minutes (or up to an hour ). Make sure you let it marinate because the vinegar and pineapple juice help to tenderize the chicken.

After it has marinated

Heat up a non stick pan. Spray with a little of olive oil/Pam. Place the chicken in the pan and let it brown on both sides 2 minutes to 3 minutes.

After the chicken is browned

Add it all to one big pan and pour in all the juice left over from the marinade. Stir in the pineapple tidbits and peppers. Add the Equal. Cover and simmer till peppers are heated and juice thickens up a little. Serve over rice.

Note: Cut the serving of rice by about a 1/4 cup to make up for the small amount of pineapple tidbits and juice. One can is for the entire 4 pounds of chicken so the sugars are not a problem this time.

Fitness expert and Fitness Hall of Fame recipient John DeFendis is the director of exercise and fitness at Coop’s Health & Fitness in Spartanburg, Anderson and Greenville. His website is www.defendis.com. Email John at DeFendis@aol.com.


Maturity is patience. It is the willingness to pass up immediate pleasure in favor of the long term gain.