sweet-and-sour chicken recipe

 

sweet-and-sour chicken 

sweet and sour flavors make a winning combination in this healthier version of a popular Chinese dish

1 bag (12 oz) frozen vegetable stir-fry

1 Tbsp peanut oil or vegetable oil

1 Tbsp ginger, minced

1 Tbsp garlic, minced (about 2–3 cloves)

1 Tbsp scallions (green onions), rinsed and minced

2 Tbsp rice vinegar

1 Tbsp Asian hot chili sauce (Healthy Eating Two Ways)

2 Tbsp brown sugar

1 Tbsp cornstarch

1 C low-sodium chicken broth

12 oz boneless, skinless chicken breast, cut into thin strips

1 Tbsp lite soy sauce

1. Thaw frozen vegetables in the microwave (or place entire bag in a bowl of hot water for about 10 minutes). Set aside until step 6.

2. Heat oil in a large wok or sauté pan over medium heat. Add ginger, garlic, and scallions, and stir fry until cooked, but not browned, about 2–3 minutes.

3. Add the rice vinegar, chili sauce, and brown sugar to the pan, and bring to a simmer.

4. In a bowl, mix cornstarch with chicken broth, and add to the pan. Bring to a boil over high heat, stirring constantly. Lower heat to a gentle simmer.

5. Add chicken, and stir continually for 5–8 minutes.

6. Add vegetables, and mix gently. Simmer with lid on to reheat, about 2 minutes.

7. Add soy sauce, and mix gently.

8. Divide into four even portions, and serve.

 

Tip: Try serving with a side of steamed rice. HEALTHY EATING TWO WAYS

Chili sauce may be too spicy for children—consider adding this ingredient individually at the table.

prep time:

15 minutes

cook time:

15 minutes

yield:

4 servings

serving size:

3 oz chicken,

1 C vegetables

each serving provides:

calories 221

total fat 6 g

saturated fat 1 g

cholesterol 51 mg

sodium 287 mg

total fiber 3 g

protein 23 g

carbohydrates 21 g

potassium 460 mg

vitamin A 90%

vitamin C 45%

calcium 6%

iron 6%

Percent Daily Values are based on a 2,000 calorie diet.