Recipes

Sweet-and-Sour Chicken

Makes 4 Servings

Ingredients

1 bag (12oz) frozen vegetable stir-fry

1 tablespoon peanut oil or vegetable oil

1 tablespoon ginger, minced

1 tablespoon garlic, minced (about 2–3 cloves)

1 tablespoons fresh scallions (green onions), minced

2 tablespoons rice vinegar

1 tablespoon Asian hot chili sauce

2 tablespoons brown sugar

1 tablespoon cornstarch

1 cup low-sodium chicken broth

12oz boneless, skinless chicken breast, cut into thin strips

1 tablespoon lite soy sauce

Directions

  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 7.
  2. Heat oil in a large wok or sauté pan on medium heat.
  3. Add ginger, garlic, and scallions, and stir fry until cooked, but not brown; about 2–3 minutes.
  4. Add the rice vinegar, chili sauce, and brown sugar to the pan, and bring to a simmer.
  5. 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.
  6. Add chicken, and stir continually for 5–8 minutes.
  7. Add vegetables, and mix gently. Simmer with lid on to reheat; about 2 minutes.
  8. Add soy sauce, and mix gently.
  9. Divide into four even portions, and serve.

 

Nutritional Information

Per Serving:

221 Calories, 6g Total Fat, 1g Saturated Fat, 51mg Cholesterol, 287mg Sodium, 3g Total Fiber, 23g Protein, 21g Carbohydrates, 460mg Potassium

 

Recipe Courtesy of: hp2010.nhlbihin.net/healthyeating/(S(mjioyjevs5kfnwnflgujos55))/recipedetail.aspx?cId=0&rId=12

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