Lighter Sweet and Sour Chicken Recipe

Lighter Sweet and Sour Chicken Recipe

How To Make Lighter Sweet and Sour Chicken

Instead of deep-frying, the chicken in this sweet and sour dish is lightly dredged and sauteed. Bell peppers and pineapple complete the dish.

Preparation: 15 minutes
Cooking: 25 minutes
Total: 40 minutes

Serves:

Ingredients

For Sauce:

  • ½tspextra light olive oil,or vegetable oil
  • 1tbspgarlic,minced
  • 1tbspginger,minced, peeled
  • ¼cuplow-sodium chicken broth,+ 2 tbsp, divided
  • ¼cuprice vinegar
  • 3tbsphoney
  • tbspbrown sugar,packed
  • 2tbsptomato paste
  • 1tbspsoy sauce
  • tspoyster sauce
  • 1tbspcornstarch

For Chicken:

  • lbschicken breast,boneless and skinless, diced into 1-inch pieces
  • ¼cupcornstarch
  • 2largeegg whites
  • salt and white pepper,or black pepper
  • 2tbspextra light olive oil,or vegetable oil

For Veggie Mixture:

  • 2tspextra light olive oil,or vegetable oil
  • bell peppers,diced into ¾ inch pieces
  • 1smallyellow onion,diced into ¾ inch pieces
  • cupspineapple chunks,(fresh or canned), drain if using canned

Instructions

Sauce:

  1. Heat oil in a small saucepan over medium heat. Add garlic and ginger and saute for 30 seconds.

  2. Remove from heat and stir in the chicken broth, rice vinegar, honey, brown sugar, tomato paste, soy sauce, and oyster sauce. 

  3. Season lightly with salt and pepper. In a small bowl whisk together the remaining 2 tablespoon chicken broth with 1 tablespoon of cornstarch, and pour into sauce mixture. 

  4. Return to heat and bring mixture to a boil, whisking constantly, and allow to boil for 1 minute until thickened. Remove from heat and set aside.

Chicken:

  1. In a medium mixing bowl, whisk together cornstarch, egg whites, salt and pepper until well blended and slightly frothy. Add in chicken and toss to evenly coat. 

  2. Heat oil in a large non-stick saute pan over medium-high heat. Add half the chicken (work to space evenly apart) and cook for about 7 minutes, turning pieces occasionally, until cooked through and outsides are golden brown.

  3.  Transfer chicken to a plate and repeat process with remaining 1 tablespoon oil and chicken.

Veggie Mixture:

  1. While the chicken is cooking, in a large skillet heat oil over medium-high heat. Add bell peppers and onions and saute for about 6 to 8 minutes until tender, adding in pineapple during last minute.

  2. Return chicken on plate to saute pan with chicken. Add veggie mixture and sauce to chicken.

  3. Toss to evenly coat. Serve warm over white or brown rice.

Nutrition

  • Calories: 451.38kcal
  • Fat: 20.59g
  • Saturated Fat: 4.73g
  • Trans Fat: 0.14g
  • Monounsaturated Fat: 10.83g
  • Polyunsaturated Fat: 3.56g
  • Carbohydrates: 34.67g
  • Fiber: 2.13g
  • Sugar: 22.66g
  • Protein: 31.58g
  • Cholesterol: 87.09mg
  • Sodium: 742.90mg
  • Calcium: 41.42mg
  • Potassium: 585.72mg
  • Iron: 1.82mg
  • Vitamin A: 95.06µg
  • Vitamin C: 72.34mg
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