Sweet and Sour Chicken 




Submitted by adam
Chicken with vegetables in a sweet (and sour) fruity red sauce.
Cal: 289 Fat: 10g Carbs: 25g Protein: 26g Fiber: 2g
More Nutrition...
More Nutrition...
Original recipe serves 4
Directions
Combine brown sugar, ketchup, vinegar, reserved pineapple juice, soy sauce, salt, and 2 teaspoons of the cornstarch, in a medium nonmetallic bowl. Whisk until dissoved and set aside.
Combine flour and remaining cornstarch in a resealable plastic bag. Add the chicken. Seal the bag and shake to coat. Transfer to a cutting board and lightly spray both sides with cooking spray.
Heat 1 teaspoon of the canola oil over medium-high heat in a large skillet. Swirl it to coat the bottom. Cook chicken on one side for 4 minutes or until golden on the bottm. Turn chicken and pour in remaining oil, spreading as much as possible. Cook for another 4 minutes or until golden and chicken is no longer pink the center. Transfer to a plate, and cover to keep it warm.
Add carrots, onion, and red bell pepper to the same skillet, and cook on medium high heat, stirring occasionally, for 2 to 3 minutes or until tender-crisp. Make a well in the center of the vegetables. Pour the pineapple juice mixture into the well. Cook for 1 to 2 minutes stirring occasionally, or until thickened. Add the pineapple chunks. Stir the vegetables into the sauce. Add the chicken and cook for 2 to 3 minutes more, stirring occasionally, or until heated through.
Combine flour and remaining cornstarch in a resealable plastic bag. Add the chicken. Seal the bag and shake to coat. Transfer to a cutting board and lightly spray both sides with cooking spray.
Heat 1 teaspoon of the canola oil over medium-high heat in a large skillet. Swirl it to coat the bottom. Cook chicken on one side for 4 minutes or until golden on the bottm. Turn chicken and pour in remaining oil, spreading as much as possible. Cook for another 4 minutes or until golden and chicken is no longer pink the center. Transfer to a plate, and cover to keep it warm.
Add carrots, onion, and red bell pepper to the same skillet, and cook on medium high heat, stirring occasionally, for 2 to 3 minutes or until tender-crisp. Make a well in the center of the vegetables. Pour the pineapple juice mixture into the well. Cook for 1 to 2 minutes stirring occasionally, or until thickened. Add the pineapple chunks. Stir the vegetables into the sauce. Add the chicken and cook for 2 to 3 minutes more, stirring occasionally, or until heated through.
Nutrition Facts*
Based on a 2000 calorie diet per serving per serving
DV %
14.5
--
8.4
9.7
14.8
23.8
51.1
19.5
Calories: 289.5
Total Sugars: 16.8g
Carb.: 25.1g
Fiber: 2.4g
Total Fats: 9.6g
Cholesterol: 71.4mg
Protein: 25.5g
Sodium: 467.3mg
*Data provided by USDA




Anonymous User on 2008-02-24
Pretty good! Give it a bit more flavor by adding a little more salt.
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