Sweet and Sour Chicken
NotesCooking the chicken over high heat quickly gives it a nicely browned look and taste without needing to deep fry. Fresh orange juice in the sauce and lots of vegetables keep the dish and the nutrition balanced.
- 2 tablespoons honey
- 1 teaspoon chili-garlic sauce
- 2 tablespoons rice wine vinegar
- 1 tablespoon reduced-sodium soy sauce
- 1 teaspoon finely grated fresh ginger
- 1/4 cup fresh orange juice
- 2 teaspoons cornstarch
- 4 teaspoons peanut oil
- 12 ounces boneless, skinless chicken breast halves, cut into 1-inch pieces
- Salt and freshly ground black pepper
- 1 pint small, sweet mixed peppers, quartered, or 2 mixed bell peppers, cut into 1-inch strips
- 6 scallions, whites cut into 1 1/2-inch pieces, greens cut into 1-inch pieces and thinly sliced vertically into thin strips
- 8 ounces snow peas, trimmed
- Serving suggestion, cooked brown rice
- Chopped peanuts for sprinkling, optional
1. In a small bowl, whisk together the honey, chili-garlic sauce, vinegar, soy sauce, orange juice and cornstarch; set aside.
2. Meanwhile, coat the chicken with 2 teaspoons oil and heat large nonstick skillet over medium-high heat. Season the chicken to taste with salt and pepper and cook, turning occasionally with a wooden spoon, 2 minutes. Transfer the partially-cooked chicken to a plate. Reserve the pan.
3. Heat the remaining 2 teaspoons oil in the pan; add the peppers, scallion whites, and snow peas. Cook, stirring occasionally, until the vegetables are crisp-tender, about 3 minutes. Stir in the reserved chicken; whisk the sauce again and add it to the pan. Simmer, stirring occasionally, until the sauce is thickened and the chicken is tender, 1 to 2 minutes. Serve over rice and sprinkle with the scallion greens and peanuts, if using.
Nutritional analysis per serving (does not include brown rice and chopped peanuts) Calories 238; Total Fat 6g (Sat Fat 1 g, Mono Fat 2g, Poly Fat 2g) ; Protein 23g; Carb 23g; Fiber 4g; Cholesterol 49mg; Sodium 329mg