Healthy Version of Sweet and Sour Chicken

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sweet and sour

Sweet and sour chicken is one of my favourite Chinese dishes. It is the most ordered item on the menu every time I have Chinese takeout. The combination of sweetness and tanginess is irresistible to my palate. Unfortunately, most of the Chinese dishes I’ve eaten are deep fried and heavily saturated in fat. There is nothing I abhor more than greasy and oily food drenched in Chinese takeout sauce. Thankfully, my days of eating Chinese takeout has unofficially ended but not my sporadic cravings for Chinese food. Plus its hard to find a reputable Chinese takeout place where I live. I suppose I should be grateful for that. Why spend the extra cash on greasy food when you can recreate a healthier version for a bit less? Deep frying is not necessary for this recipe. Instead, I have used a simple  and low fat method  for creating a delicate, smooth and succulent chicken that goes perfectly with a lighter sweet and sour sauce.  This sweet and sour chicken serves well with rice or cabbage for a low carb option. With this recipe, you can bring Chinese takeout to your home minus the extra calories, sodium, and fat. Your deep fried Chinese food days are numbered.  You will learn to enjoy the dishes you love while appreciating their nutrition value. For a vegan special, feel free to experiment with tofu and let me know how it came out 🙂

For this recipe, you will need:

  1. 8 oz of boneless chicken breasts cut into pieces
  2. 3 oz of bell peppers chopped (green, red, yellow, or orange)
  3. 2 large stalks of celery chopped
  4. 2 large carrots peeled and thinly sliced
  5. 3 oz of  snap peas cut into half width wise
  6. 15 oz canned pineapple in juice
  7. 1 teaspoon of cornstarch
  8. 2 tablespoons of reduced sodium soy sauce
  9. 1 teaspoon of minced garlic
  10. 2 teaspoons of rice or cider vinegar
  11. 2 teaspoons of brown sugar or brown rice syrup
  12. 1/2 teaspoon of ground ginger

Instructions

Grease a skillet with cooking spray. Sauté garlic for 2 minutes. Add chicken and brown over medium heat. Add bell pepper, carrot, celery, and peas and stir fry for 5-7 minutes, until carrots are slightly soften. Combine cornstarch and soy sauce and mix in a small bowl. Pour into skillet, along with pineapple, vinegar, Sugar Twin, and ginger. Stir well and bring to a boil. Then reduce heat and simmer 1-2 minutes until sauce thickens. Serve over brown or whole grain rice.

Yields 2-4 servings

 

 

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