Recipe adapted from Cooking Light.

Sweet and Sour Chicken
Tonia BloomA favorite restaurant recipe made low fat and low sodium with all the same great flavors. Chicken is pan-fried with a light cornstarch mixture instead of traditional deep frying. Make a double batch for a meal prep dinner or lunch.Recipe adapted from Cooking Light Magazine.
5 from 1 vote
Prep Time 25 minutes mins
Cook Time 10 minutes mins
Total Time 35 minutes mins
Course Main Dish
Diet Blue, Low Fat, Low Sodium
Servings 4
Cost $2.19 per serving
Ingredients
- ¼ cup Mirin
- 1 large Egg lightly beaten
- 1 pound Boneless Skinless Chicken Breasts cut in 2-inch chunks
- ½ cup Quick Mixing Flour such as Wondra®
- 1 tablespoon Sugar
- 3 tablespoons Canola Oil
- ¾ cup Green Onions sliced
- 1 red Bell Pepper chopped
- 5 tablespoons Water
- 3 tablespoons 50/50 Ketchup (Low Sodium/Low Sugar)
- 2 tablespoons Sriracha Sauce
- 1 tablespoon Plum Sauce
- 1 teaspoon Worcestershire Sauce
- 1 (8.8-ounce) package Microwave Brown Rice such as Uncle Ben's®Ready Rice
- ¼ cup Cilantro chopped
- 2 tablespoons Toasted Sesame Seeds
Instructions
Coating for the Chicken:
- Combine mirin and egg in a medium bowl. Add chicken and toss to coat well. Let sit for 5-15 minutes.In another medium bowl, combine flour, cornstarch, and sugar.
Make the Sauce:
- In a small bowl, combine the water, ketchup, Sriracha, plum sauce, and Worcestershire sauce. Set aside.
Cook the Chicken and Veggies:
- Once chicken has sit for 5-15 minutes, drain well. Add chicken to flour mixture and toss well to coat evenly.Heat oil in large skillet over medium-high heat. Add chicken and cook 3-4 minutes per side until chicken is browned on all sides. Remove chicken from pan and keep warm.Add green onions and bell pepper. Stir fry for 1-2 minutes. Add the sauce and chicken to the pan. Toss to coat well and cook for about 1-2 minutes.Heat the rice as directed on package.
Plate and Serve:
- Divide rice and chicken mixture evenly between 4 plates. Top with cilantro and sesame seeds.
Nutrition Facts
Sweet and Sour Chicken
Amount per Serving
Calories
453
% Daily Value*
Fat
14
g
22
%
Saturated Fat
1
g
6
%
Cholesterol
88
mg
29
%
Sodium
376
mg
16
%
Carbohydrates
59
g
23
%
Fiber
3
g
13
%
Sugar
14
g
16
%
Protein
24
g
48
%
Carb Count
4
25
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Chicken Recipes, Dinner Recipes, Heart Healthy
Food Groups ***Meat = 3.5 servings, Starch = 2 servings, Vegetables = .5 serving, Fat = .5 serving
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