FFf Eclectic Red Barn: Healthy Sweet & Sour Chicken

Sunday, June 8, 2014

Healthy Sweet & Sour Chicken

We all seem to be trying to watch our weight, especially with summer right around the corner. However, we still want to be able to eat some of our favorite Chinese foods without feeling guilty. 
Eclectic Red Barn: Healthy sweet and sour chicken

This sweet and sour chicken has 57 % fewer calories and 66% less fat than traditional restaurant versions. 
This dish trades the fat-laden batter for a light dusting of cornstarch to give it a crispy crust that doesn't absorb all that oil.

Combine the chicken, cornstarch and soy sauce in a bowl and let sit. Then brown chicken in large nonstick-skillet.
Eclectic Red Barn: Browning chicken
Here I have added the remaining sauce and vegetables. I didn't use as much green pepper as it called for simply because it is all I had.My stomach thanks me for that.
Eclectic Red Barn: Sweet and sour chicken cooking
I served mine with plain rice but you could also have served fried rice with it.

It was nice being able to eat Chinese without all of those extra calories and fat. 
Eclectic Red Barn: Healty Sweet and sour chickenover rice

Recipe:                                                                              Print

Healthy Sweet and Sour Chicken
1 lb. boneless, skinless chicken, cut into ¾ inch pieces
6 tsp. cornstarch
2 tbsp. lower-sodium soy sauce
⅓ cup ketchup
¼ cup sugar
¼ cup cider vinegar
1 can (8oz) pineapple chunks in juice, drained, reserve juice
2 tbsp. canola oil
1 tbsp. minced ginger
1 green bell pepper, cut into ¾ inch pieces


1. In medium bowl, combine the chicken, 4 tsp. cornstarch and 1 tbsp. soy sauce. In small bowl, whisk the remaining cornstarch and soy sauce with the ketchup, sugar, cider vinegar, and pineapple juice.
2. In a large nonstick pan, heat the oil over medium high Add the chicken and cook, turning once, until browned about 4 minutes. Add the ginger and cook, stirring often, until fragrant, 30 seconds. Add the pineapple chunks and bell pepper. Cook stirring occasionally, until the pepper is crisp-tender, about 3 minutes. Stir in the ketchup mixture, bring to boil and cook until the sauce thickens, about 1 minute. Serves 4.

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