Spicy Sweet & Sour Chicken

Don’t be afraid to get creative with the veggies. I didn’t have any green bell pepper so I used match-stick carrots and I replaced green onion with 1/4 cup extra onion.  I ended up doubling the recipe and used half chicken half pork loin. It was a big hit dish

Yield: 8 servings     (serving size: about 2/3 cup)

4 tsp. cornstarch, divided

5 tsp. low-sodium soy sauce, divided

1 tsp. minced peeled fresh ginger

1 tsp. dark soy sauce

1 tsp. Shaoxing (Chinese rice wine) or dry sherry [I used seasoned rice wine vinegar]

1/8 tsp. white pepper

2 garlic cloves, minced

1 lb. skinless, boneless chicken breast, cut into 2 x 1/2-inch-thick pieces

1/2 cup fat-free, less-sodium chicken broth

1 tbsp. brown sugar

3 tbsp. ketchup

2 1/2 tbsp. rice vinegar

2 tsp. chile paste

1 tsp. dark sesame oil

1 tbsp. olive oil, divided

1 cup (1/2-inch) diced onion

1 cup (1/2-inch) diced green bell pepper

1 cup (1/2-inch) diced red bell pepper

1/2 cup sliced green onions

1 cup (1/2-inch) diced fresh pineapple (or canned, drained)

  1. Combine 2 tsp. cornstarch, 2 tsp. low-sodium soy sauce and next (5) ingredients (trhough garlic) in a medium bowl. Add chicken; stir well to coat. Set aside.
  2. Combine chicken broth, remaining 2 tsp. cornstarch, brown sugar, remaining 1 tbsp. low-sodium soy sauce, ketchup, vinegar, chile paste, and sesame oil; stir well. Set aside.
  3. Heat 1/2 tsp. olive oil in a large skillet over medium-high heat. Add diced onion, bell peppers, and green onions to pan;saute 4 minutes or until crisp-tender. Transfer to bowl.
  4. Heat remaining 2 1/2 tsp. olive oil in pan. Add chicken mixture to pan, and spread in an even layer; cook, without stirring 1 minute. Saute an additional 3 minutes or until chicken is done.
  5. Return vegetable mixture to pan. Add soy sauce mixtre and pineapple, stirring well to combine. Bring to boil; cook 1 minute or until thickened, stirring constantly.
CAL 132; FAT 3.8g (sat 0.6g); CHOL 31mg; SOD 304mg; CARB 12.2g; FIBER 1.4g; PROTEIN 12.7g
Based on recipe from Cooking Light magazine – January 2009

 

banner ad

Leave a Reply