Sweet-and-Sour Chicken

Posted on February 8, 2014 by DiabetesDigest.com Staff in Healthy Recipes

Prep time: 15 minutes
Cook time: 15 minutes

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

Ingredients

  • 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 fresh scallions (green onions), minced
  • 2 Tbsp rice vinegar
  • 1 Tbsp Asian hot chili sauce
  • 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

Method

  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 on medium heat. Add ginger, garlic and scallions, and stir fry until cooked, but not brown, 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 temperature 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.

Yield:  4 servings
Serving size: 3 oz chicken, 1 C vegetables

Each serving provides:  calories 221, total fat 6g, saturated fat 1g, cholesterol 51mg, sodium 287mg, total fiber 3g, protein 23g, carbohydrates 21g, potassium 460mg

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