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Continued: Recipes for school lunches

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  • Last update: August 28, 2013 - 2:50 PM

Protein 13 g Cho 200 mg Dietary fiber 3 g

Diabetic exchanges per serving: 2 vegetable, 1 medium-fat meat, 3 fat.

Sweet-and-Sour Chicken

Makes 4 main dishes with leftovers for lunch.

Note: From “Beating the Lunch Box Blues,” by J.M. Hirsch.

• 1/2 c. flour

• 1 tsp. ground ginger

• 1 tsp. garlic powder

Kosher salt and ground black pepper

3 lb. boneless, skinless chicken thighs, cut into 1-in. chunks

3 tbsp. canola or vegetable oil

• 1 large yellow onion, thinly sliced

1 (16-oz.) bag frozen mixed bell-pepper strips

• 2 c. shredded carrots

1 (20 oz.) can pineapple chunks in unsweetened juice

• 1/2 c. packed brown sugar

• 1/2 c. red wine vinegar

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