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  • Sweet-and-Sour Chicken

    Healthier Classics

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

Recipe Source: Deliciously Healthy Dinners and Deliciously Healthy Family Meals
Prep time Cook time Yields Serving Size
15 minutes 15 minutes 4 servings 3 oz chicken, 1 C vegetables
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

221
calories
6 g
Total fat
1 g
Saturated fat
51 mg
Cholesterol
287 mg
Sodium
3 g
Total fiber
23 g
Protein
21 g
Carbohydrates
460 mg
Potassium
90%
Vitamin A
45%
Vitamin C
6%
Calcium
6%
Iron
Percent Daily Values are based on a 2,000 calorie diet.

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 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. 

Tip: Try serving with a side of steamed rice.

Healthy Eating Two Ways Chili sauce may be too spicy for children—consider adding this ingredient individually at the table.

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