Pumped Up Sweet 'n' Sour Chicken
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
* 1/2 pound chicken breast meat, cut into 1/2" x 2" strips* 2 teaspoons vegetable or peanut oil* 2 tablespoons cornstarch* gallon plastic bag* 1/2 cup each thinly sliced green, or red, or yellow peppers, sliced onions and sliced carrots* handful of pea pods, julienned* 2 cloves garlic, sliced thin* 1/2 cup drained canned crushed pineapple in natural juice* 1 tablespoon Thai-Style Chili Sauce* 2 teaspoon apple cider vinegar* 1 teaspoon low sodium soy sauce* 1 teaspoon water* 1/2 packet (about 1/2 teaspoon) instant chicken broth and seasoning (I use Goya)* 1 large plum tomato concassé (or 1/4 cup petite diced tomatoes)* 1/4 cup diagonally sliced scallions
1. Place pineapple, chili sauce, vinegar, soy, and instant chicken broth in a blender and puree. Taste for sour and add more vinegar if you need to. You want a n even balance of sweet to sour. Reserve.
2. Place cornstarch in zip bag, drop in chicken and shake to evenly coat. Pour out the chicken over a sieve and shake the excess cornstarch off.
3. Place a cast iron or stainless steel pan on the stove and heat for 5 minutes on high heat. You need a pan screaming hot and a non-stick will not do (over 400° the coating starts to peel off, NOT GOOD). Spray with Pam and also add 1 teaspoon of the vegetable oil to coat the bottom of the pan. Once you start to see smoke, drop the chicken pieces in and stir, and stir, and stir. Once the chicken is cooked, remove to a platter and add another teaspoon of oil. Drop in the onions, peppers and carrots. Cook for 5 minutes on high heat until crisp tender. Add the garlic and pea pods, lower the heat and add the sauce. Once the sauce comes to a bubble, add back the chicken and any accumulated juices and heat through.
Sauce should be thick and coat the chicken, if it is too thin, just simmer for a minute, uncovered. Sprinkle with chopped scallions and serve with brown rice, or bulgur.
Serving Size: 2 8-ounce servings
Number of Servings: 2
Recipe submitted by SparkPeople user WISHUPONADISH.
2. Place cornstarch in zip bag, drop in chicken and shake to evenly coat. Pour out the chicken over a sieve and shake the excess cornstarch off.
3. Place a cast iron or stainless steel pan on the stove and heat for 5 minutes on high heat. You need a pan screaming hot and a non-stick will not do (over 400° the coating starts to peel off, NOT GOOD). Spray with Pam and also add 1 teaspoon of the vegetable oil to coat the bottom of the pan. Once you start to see smoke, drop the chicken pieces in and stir, and stir, and stir. Once the chicken is cooked, remove to a platter and add another teaspoon of oil. Drop in the onions, peppers and carrots. Cook for 5 minutes on high heat until crisp tender. Add the garlic and pea pods, lower the heat and add the sauce. Once the sauce comes to a bubble, add back the chicken and any accumulated juices and heat through.
Sauce should be thick and coat the chicken, if it is too thin, just simmer for a minute, uncovered. Sprinkle with chopped scallions and serve with brown rice, or bulgur.
Serving Size: 2 8-ounce servings
Number of Servings: 2
Recipe submitted by SparkPeople user WISHUPONADISH.
Nutritional Info Amount Per Serving
- Calories: 283.7
- Total Fat: 4.0 g
- Cholesterol: 65.7 mg
- Sodium: 752.5 mg
- Total Carbs: 33.3 g
- Dietary Fiber: 3.3 g
- Protein: 28.0 g
Member Reviews