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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

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

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.

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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