Sweet & Sour Chicken Stir-Fry
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
Ingredients: * Cauliflower, raw, 4 cup * Carrots, raw, 4 cup (1-1.5 inch matchsticks) * Onions, raw, 2 cup (slivered lengthwise) * Snow Peas, fresh, 5 cup * Chicken Breast, 3 breast (boneless, skinless) * Canola Oil, 3 tbsp * Distilled White Vinegar, 4 tbsp * Lemon juice, 4 tbsp * Soy Sauce, 4 tbsp * Granulated Sugar, .25 cup * Flour, white, .25 cup * Garlic 4 clove (minced) * Ginger Root, 0.25 cup (matchsticks) * White Wine, 6 fl oz
PREPARATION - - - - - - - -
Peel 3 medium-large carrots. Slice lengthwise into planks. Slice the planks lengthwise into strips (about 1/4 inch wide). Cross-cut strips to matchsticks (1-1.5 inches).
Skin 1 medium-large onion and slice lengthwise into slivers.
Cut about half a large head of cauliflower into bite-sized florets.
Rinse and drain 5 cups of fresh snow peas.
Mince 4 large cloves of garlic.
Cross-cut fresh ginger root. (about a thumb-sized piece) and chop rounds into matchsticks (about 1/8 inch wide).
Split chicken breasts flat-wise into 2 pieces. Cross-cut the two pieces into narrow strip (about 1/4-3/8 inch).
Mix vinegar, soy, sugar, lemon juice, white wine and 1 cup of water.
In a separate container, mix 1/2 cup warm water and 1/4 cup flour, stirring to dissolve the flour completely.
COOKING - - - - - - - -
Set saucepan or wok on high heat and bring temperature to point that a drop of water will bead up and bounce around in the bottom of the pan.
Add cooking oil to pan and sear chicken.
Add garlic and ginger, turning to mix thoroughly with chicken.
Add all vegetables and turn to mix with chicken. Cover pan and allow to remain over high heat for 3 minutes, uncovering once to turn ingredients about half-way through.
Uncover pan and stir in the liquid ingredients other than the flour water. Reduce heat to medium and cook covered for about 15 minutes, completely turning the ingredients a couple of times.
Add flour-water to pan and stir to distribute throughout ingredients. Raise heat to medium-high and stir ingredients until sauce thickens to desired consistency (take care to stir and turn ingredients from bottom of pan to avoid scorching the sauce).
Makes 6 servings about 2 cups each.
We typically serve this over short-grain, white rice.
Number of Servings: 6
Recipe submitted by SparkPeople user RICHARDHARRISON.
Peel 3 medium-large carrots. Slice lengthwise into planks. Slice the planks lengthwise into strips (about 1/4 inch wide). Cross-cut strips to matchsticks (1-1.5 inches).
Skin 1 medium-large onion and slice lengthwise into slivers.
Cut about half a large head of cauliflower into bite-sized florets.
Rinse and drain 5 cups of fresh snow peas.
Mince 4 large cloves of garlic.
Cross-cut fresh ginger root. (about a thumb-sized piece) and chop rounds into matchsticks (about 1/8 inch wide).
Split chicken breasts flat-wise into 2 pieces. Cross-cut the two pieces into narrow strip (about 1/4-3/8 inch).
Mix vinegar, soy, sugar, lemon juice, white wine and 1 cup of water.
In a separate container, mix 1/2 cup warm water and 1/4 cup flour, stirring to dissolve the flour completely.
COOKING - - - - - - - -
Set saucepan or wok on high heat and bring temperature to point that a drop of water will bead up and bounce around in the bottom of the pan.
Add cooking oil to pan and sear chicken.
Add garlic and ginger, turning to mix thoroughly with chicken.
Add all vegetables and turn to mix with chicken. Cover pan and allow to remain over high heat for 3 minutes, uncovering once to turn ingredients about half-way through.
Uncover pan and stir in the liquid ingredients other than the flour water. Reduce heat to medium and cook covered for about 15 minutes, completely turning the ingredients a couple of times.
Add flour-water to pan and stir to distribute throughout ingredients. Raise heat to medium-high and stir ingredients until sauce thickens to desired consistency (take care to stir and turn ingredients from bottom of pan to avoid scorching the sauce).
Makes 6 servings about 2 cups each.
We typically serve this over short-grain, white rice.
Number of Servings: 6
Recipe submitted by SparkPeople user RICHARDHARRISON.
Nutritional Info Amount Per Serving
- Calories: 370.2
- Total Fat: 9.2 g
- Cholesterol: 68.4 mg
- Sodium: 766.2 mg
- Total Carbs: 35.8 g
- Dietary Fiber: 7.1 g
- Protein: 33.1 g
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