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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 415.8
  • Total Fat: 9.0 g
  • Cholesterol: 65.7 mg
  • Sodium: 566.8 mg
  • Total Carbs: 48.9 g
  • Dietary Fiber: 10.2 g
  • Protein: 34.3 g

View full nutritional breakdown of Quick Sweet & Sour Chick, Low Fat, Low Carb calories by ingredient
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Quick Sweet & Sour Chick, Low Fat, Low Carb

Submitted by: 60SIXTY

Introduction

Modified from " Low Fat Sweet and Sour Chicken with Brown Rice" to make it serve 2 & use products readily available. make it Beachie, amount of veggies increased & sugar free orange marmalade used. Used mostly frozen veggies as they are out of season & makes for quicker prep.

[Optional to serve over whole grain, brown rice. / separate recipe]
Modified from " Low Fat Sweet and Sour Chicken with Brown Rice" to make it serve 2 & use products readily available. make it Beachie, amount of veggies increased & sugar free orange marmalade used. Used mostly frozen veggies as they are out of season & makes for quicker prep.

[Optional to serve over whole grain, brown rice. / separate recipe]

Number of Servings: 2

Ingredients

    1/4 cup rice vinegar
    1 tbsp lite soy sauce
    1 tbsp cornstarch
    1 tbsp canola oil
    3 TBS Polaner Sugar-Free Orange Marmalade, splenda
    8 oz chicken breast or tenders, cut in bite-size pieces. [I keep bags of frozen chicken tenders on hand.]
    1 clove minced garlic / or equivalent
    2 tsp finely grated or minced ginger
    1/2 cup Home made or very low sodium chicken broth such as Pacific Natural Foods Organic
    1 cups broccoli florets
    16 oz bag frzn Stir Fry Veggies
    1 cup green pepper, chunked
    1-5 oz can sliced water chestnuts, drained
    PAM spay as needed

Directions

{If using: Prepare brown rice mixed with wild rice according to package's instructions.]

Whisk sugar free orange marmalade, corn starch,Vinegar, & soy Sauce together in a small bowl. Set aside.

Heat deep skillet or Wok or dutch oven over medium-high heat. Add chicken and cook, undisturbed, for 2 minutes. Turn when beginning to lightly brown. Continue cooking, stirring occasionally, until no longer pink on the outside and just starting to brown in spots, about 2 minutes more. Transfer to a plate.

Add PAM Spay as needed to pan & garlic, ginger, & healthy oil to pan and cook, stirring, until fragrant, 20-30 seconds.

Add broth and bring to boil, stirring constantly.
Add frozen vegetables, reduce heat to a simmer, cover and cook until the vegetables are tender-crisp, 4-6 minutes.

Stir in water chestnuts and the chicken. Return to a simmering boil. Whisk the reserved sauce and add to the pan. Simmer, stirring constantly, until the sauce is thickened and the chicken is heated through, about 3 minute. [Corn Starch needs to be cooked or it will taste raw.]
Serve alone with the rice.

Number of Servings: 2

Recipe submitted by SparkPeople user 60SIXTY.






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  • 1 of 1 people found this review helpful
    I would have to agree this is not LOW carb is it high. - 5/9/09

    Reply from 60SIXTY (3/17/11)
    It is only 40 net carbs. A diabetic should eat a minimum of 60 grams of carbs 3-4 times a day. The recipe doesn't claim to be "NO Carb." If it was over 60 ggrams, it would be high carb. I defend the South Beach criteria.


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  • I agree, this is not low carb or low fat at all...will not be putting this in my mouth LOL - 3/16/11

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  • 0 of 1 people found this review helpful
    This shouldn't be classified as low carb (no offense), 49 grams in one serving is alot for a low carb diet. - 2/14/09

    Reply from 60SIXTY (4/3/09)
    Dr. Agotson would consider it low carb. It doesn't say NO Carb.
    I have trouble meeting my SP quota for carbs = 177 - 255 per day.
    This is a good carb/low carb recipe. No Offense.


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  • I will defintely try this recipe - 12/24/08

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  • I substitued zucchini for the broccoli, and a bag of mixed vegetables for the stir-fri vegetables. I am allergic to broccoli and some of the vegetables in stir-fri mixes. - 12/12/08

    Reply from 60SIXTY (12/20/08)
    I have edited this recipe to reduce the amount of soy sauce and corn starch from the original.


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  • Tried it. Liked it.
    Who ever mentioned that this isn't low carb.: I am suppose to have a minimum of 248 grams of carbs a day.
    I have trouble getting enough some days. It is low carb in my book. - 12/10/08

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  • Sounds good enough to try! 081210 - 12/10/08

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