Sweet and Sour Chicken
Sweet and sour flavors make a winning combination in this healthier version of a
popular Chinese dish
PREP TIME :
- 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
- 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.
- 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.
- Add the rice vinegar, chili sauce, and brown sugar to the pan, and bring to a simmer.
- 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.
- Add chicken, and stir continually for 5–8 minutes.
- Add vegetables, and mix gently. Simmer with lid on to reheat, about 2 minutes.
- Add soy sauce, and mix gently.
- 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.