Quick Sweet & Sour Chick, Low Fat, Low Carb
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
1/4 cup rice vinegar1 tbsp lite soy sauce1 tbsp cornstarch1 tbsp canola oil3 TBS Polaner Sugar-Free Orange Marmalade, splenda8 oz chicken breast or tenders, cut in bite-size pieces. [I keep bags of frozen chicken tenders on hand.] 1 clove minced garlic / or equivalent2 tsp finely grated or minced ginger1/2 cup Home made or very low sodium chicken broth such as Pacific Natural Foods Organic1 cups broccoli florets16 oz bag frzn Stir Fry Veggies1 cup green pepper, chunked1-5 oz can sliced water chestnuts, drained PAM spay as needed
{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.
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.
Nutritional Info 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
Member Reviews
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WHITNEY87
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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ADVOCATEMOMMY
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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CANDYM4
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.