Sweet and Sour Chicken

Sweet and Sour Chicken

Sweet and sour flavors make a winning combination in this healthier version of a
popular Chinese dish

CAL/SERV :

221

PREP TIME :

15 MINS

YIELDS :

4 SERVINGS

COOK TIME:

15 MINS

INGREDIENTS
  • 1 bag (12 oz) frozen vegetable stir-fry
  • 1 Tbsp peanut oil or vegetable oil
  • 1 Tbsp ginger, minced
  • 1 Tbsp garlic, minced (about 2–3 cloves)
  • 1 Tbsp scallions (green onions), rinsed and minced
  • 2 Tbsp rice vinegar
  • 1 Tbsp Asian hot chili sauce (Two-Way Meals)
  • 2 Tbsp brown sugar
  • 1 Tbsp cornstarch
  • 1 C low-sodium chicken broth
  • 12 oz boneless, skinless chicken breast, cut into thin strips
  • 1 Tbsp lite soy sauce

INSTRUCTIONS
  1. Thaw frozen vegetables in the microwave (or place entire bag in a bowl of hot water for about 10 minutes).  Set aside until step 6.
  2. Heat oil in a large wok or sauté pan on medium heat.  Add ginger, garlic, and scallions, and stir fry until cooked, but not brown, about 2–3 minutes.
  3. Add the rice vinegar, chili sauce, and brown sugar to the pan, and bring to a simmer.
  4. In a bowl, mix cornstarch with chicken broth, and add to the pan.  Bring to a boil over high heat, stirring constantly.  Lower temperature to a gentle simmer.
  5. Add chicken, and stir continually for 5–8 minutes.
  6. Add vegetables, and mix gently.  Simmer with lid on to reheat, about 2 minutes.
  7. Add soy sauce, and mix gently.
  8. Divide into four even portions, and serve.

Nutrition (per serving):

Calories 221, Total fat 6 g, Saturated fat 1 g, Cholesterol 51 mg, Sodium 287 mg, Total fiber 3 g, Protein 23 g, Carbohydrates 21 g, Potassium 460 mg, Vitamin A 90%, Vitamin C 45%, Calcium 6%, Iron 6%

*Percent Daily Values are based on a 2,000 calorie diet.

 Courtesy of National Heart, Lung, and Blood Institute