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Sweet and Sour Chicken (recipes)


Sweet and Sour Chicken

Yield: Makes 4 servings

To lighten this dish, the chicken is stir-fried instead of deep-fat fried. The result is a very flavorful, low-fat entrée sure to delight sweet and sour lovers.





Ingredients:



2tablespoons rice vinegar

3cloves garlic, minced

2tablespoons reduced-sodium soy sauce

1/2teaspoon minced fresh ginger

1/4teaspoon red pepper flakes (optional)

6ounces boneless skinless chicken breasts

1teaspoon vegetable oil

3green onions, cut into 1-inch pieces

1large green bell pepper, cut into 1-inch squares

1tablespoon cornstarch

1/2cup fat-free reduced-sodium chicken broth

2tablespoons apricot fruit spread

1can (11 ounces) mandarin orange segments

2cups hot cooked white rice or Chinese egg noodles









Preparation:





1.Combine vinegar, garlic, soy sauce, ginger and red pepper in medium bowl. Cut chicken crosswise into 1/2-inch strips. Toss chicken with vinegar mixture. Marinate 20 minutes at room temperature.2.Heat oil in wok or large nonstick skillet over medium heat. Drain chicken; reserve marinade. Add chicken to wok; stir-fry 3 minutes or until no longer pink. Stir in onions and bell pepper.3.Stir cornstarch into reserved marinade.4.Stir broth, fruit spread and marinade mixture into wok. Cook and stir 1 minute or until sauce boils and thickens. Add orange segments; heat through. Serve over rice. Garnish with orange slices and fresh herbs, if desired.









Nutritional Information:







Serving Size: 1/4 of chicken mixture with 1/2 cup cooked rice







Fiber

1 g







Carbohydrate

37 g







Cholesterol

17 mg







Saturated Fat

1 g







Total Fat

2 g







Calories from Fat

8 %







Calories

256







Protein

14 g







Sodium

320 mg









Dietary Exchange:







Vegetable

1







Fruit

1/2







Starch

2







Meat

1















Other ways:










Serves 4



Preparation time

less than 30 mins



Cooking time

10 to 30 mins

















Ingredients



200g/7oz white rice250g/8oz chicken breast, diced4 tbsp vegetable oil75g/2½oz carrots, cut into thin ' matchsticks' 60g/2oz baby sweetcorn, sliced60g/2oz green beans, trimmed2 tbsp sliced spring onionsFor the batter1 egg yolkfreshly ground black pepper1½ tbsp cornflour1 tbsp milkFor the sauce4 tbsp chicken stock2 tbsp tomato ketchup1 tbsp soy sauce2 tbsp rice wine vinegar2 tbsp caster sugar



Method



1. Cook the rice according to the instructions on the packet.2. Make the sauce by mixing together all the sauce ingredients in a bowl.3. Beat together the batter ingredients in another bowl.4. Heat two tablespoons of oil in a saucepan.5. Dip the chicken in the batter, then fry it carefully. Remove from the pan and set aside.6. Next, stir fry the carrots, baby corn and green beans in the remaining two tablespoons of oil for four minutes.7. Add the sauce and boil for one minute. Then add the chicken and spring onions and heat through.8. Spoon a helping of sweet and sour chicken on top of a bed of rice. Serve.