Quick Sweet & Sour Chick, Low Fat, Low Carb

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4.8 of 5 (4)

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

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]

Minutes to Prepare: 10

Minutes to Cook: 15

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.