Sweet and Sour Chicken
A Chinese take-out family favorite, this Sweet & Sour Chicken cuts out the sugar and fat of restaurant varieties. This version combines the natural sweetness of pineapples with Splenda for a healthier take and uses a variety of bell peppers to create a colorful entrée.
- 4 bell peppers, 1 each of red, yellow, green, and orange if possible, seeded and cut into 1-inch strips (around 5 cups)
- 1/8 teaspoon ground black pepper
- 4 teaspoons canola oil (divided)
- 1 1/4 lbs skinless, boneless, thinly sliced chicken breast (cut into 1-inch strips)
- 1/4 cup cider vinegar
- 4 teaspoons cornstarch (divided)
- 1 large egg white
- ½ cup pineapple juice + 1 cup pineapple chunks from 1 (20-ounce) can pineapple chunks in juice, divided
- 1/8 teaspoon salt
- 2 teaspoons low-sodium soy sauce
- 3 tablespoons sugar substitute (granulated)
- 3 tablespoons tomato paste
- 2 teaspoons freshly grated ginger
- ¼ cup chopped scallions, to garnish
- 2 cups cooked brown rice (from 1/2 cup uncooked brown rice), to serve
Mixing raw chicken slices with cornstarch and egg whites is a Chinese cooking technique called "velveting." It prevents meat from drying out while cooking in a stir-fry and provides a soft, velvety texture.
Keep it Healthy: Mixing tomato paste with a low- or no-calorie sweetener is a short-cut to replace ketchup in a recipe without the extra sodium of the condiment.
Tip: 1 teaspoon of ground ginger can be substituted for the fresh; just mix into the sweet and sour sauce in advance.
Tip: Click on step to mark as complete.
- 1 Halve each bell pepper lengthwise. Remove and discard the seeds; slice each one into 1-inch strips.
- 2 Prepare the sweet and sour sauce: into a small bowl, add ½ cup pineapple juice, cider vinegar, tomato paste, Splenda®, soy sauce, salt, pepper, and 2 teaspoons cornstarch. Stir together to combine.
- 3 Place the chicken breast pieces lengthwise onto a cutting board and cut 1-inch strips of chicken. Add to a bowl with egg whites and 2 teaspoons cornstarch. Stir together to combine.
- 4 Warm a large nonstick pan with 2 teaspoons oil over medium-high heat. Add chicken; stirring frequently, sauté until chicken is fully-cooked, about 5 to 7 minutes depending on thickness. Remove from heat, transfer chicken to a plate, and cover with foil to keep warm.
- 5 Again warm the nonstick pan with 2 teaspoons oil over medium-high heat. Add bell pepper strips and stirring constantly, cook until pepper are soft and tender, about 5 minutes. Add in the ginger, stirring and cooking for 30 seconds, before stirring in the reserved sweet and sour sauce and 1 cup pineapple chunks. Stir until sauce slightly thickens, about 1 to 2 minutes. Stir in reserved chicken and cook another minute. Remove from heat and garnish with scallions.
- 6 Serve sweet and sour chicken over the brown rice.
Copyright © 2017 American Heart Association.
|Total Fat||9.6 g|
|Saturated Fat||1.4 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||2.3 g|
|Monounsaturated Fat||4.4 g|
|Total Carbohydrate||57 g|
|Dietary Fiber||6 g|
1 1/2 starch, 2 fruit, 1 vegetable, 4 lean meat
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