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–+ servings
Sweet and Sour Chicken

Sweet and Sour Chicken

Tonia Bloom
A 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
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Prep Time 25 minutes
Cook Time 10 minutes
Total Time 35 minutes
Course Main Dish
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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