Quick Sweet & Sour Chick, Low Fat, Low Carb

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4.8 of 5 (4)
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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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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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  • If I ate the number of carbs you suggest a day I would never lose weight. South Beach criteria or not, it is not low carb for many of us. Especially those who have trouble keeping blood sugar under control and who have insulin resistance.
    - 8/29/16

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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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