Lighter Sweet including Sour Chicken - Cooking Classy

Deliciously flavorful sweet and sour chicken wanting the big frying! Bite size chicken pieces are tossed with cornstarch and seared in those days veggies are sautéed till tender crisp, and to finish both are tossed with flavorful sugary and sharp sauce. So tasty!

Sweet and Sour Chicken Made Lighter!

I love Chinese take-out but isn’t it just that much better when you make it at home?

I work love all the different kinds of fried Chinese chicken however I prefer not to eat fried foods very much so I’ve started making lighter versions of the classics that aren’t big fried within oil.

Instead they are sautéed within minute amounts of oil and I also do business to cut in reverse on the sugars within the sauces. This Lighter Sweet and Sour Chicken is the faultless example that lighter versions of Chinese take-out can be just as good as the calorie heavy, high flesh versions!

This variety is dredged within a egg and cornstarch mix before it’s cooked which gives it a brightness heel and helps the dressing stick.

It’s packed with veggies and fruit to make it healthier and of way you’ll become wealth of protein from the chicken.

Who could fight this healthier grip on sugary and sour chicken? It has just the right amount of sugary and pie to it and it determination leave you craving more! This is my idea of a delicious weeknight dinner my whole family can enjoy!

More Take Out Favorites Try!

• Orange Chicken
• Teriyaki Chicken
• Chicken Fried Rice
• Lighter Honey Sesame Chicken
• Chicken Chow Mein
• Lettuce Wraps

Lighter Sweet and Sour Chicken

Deliciously flavorful sugary and sour chicken wanting the big frying! Bite size chicken pieces are tossed with cornstarch and seared in those days veggies are sautéed till tender crisp, and to finish both are tossed with flavorful sugary and sharp sauce. So tasty!

Servings: 5

Prep Time 15 minutes

Cook Time 25 minutes

Total Time 40 minutes

Sauce

• 1/2 tsp extra brightness olive oil or vegetable oil
• 1 Tbsp minced garlic
• 1 Tbsp peeled, minced ginger
• 1/4 cup + 2 Tbsp low-sodium chicken broth, divided
• 1/4 cup rice vinegar
• 3 Tbsp honey
• 2 1/2 Tbsp packed brunette sugar
• 2 Tbsp tomato paste
• 1 Tbsp soy sauce
• 1 1/2 tsp oyster sauce
• 1 Tbsp cornstarch

Chicken

• 1 1/2 lbs boneless skinless chicken breast, diced into 1-inch pieces
• 1/4 cup cornstarch
• 2 large egg whites
• Salt and white or black pepper
• 2 Tbsp extra brightness olive oil or vegetable oil

Veggie mixture

• 2 tsp extra brightness olive oil or vegetable oil
• 1 1/2 bell peppers, diced into 3/4-inch pieces
• 1 small yellow onion, diced into 3/4-inch pieces
• 1 1/2 cups fresh or canned pineapple chunks (drain if using canned)

1. For the sauce: Heat 1/2 tsp oil within a minute saucepan on top of medium heat. Add garlic and ginger and saute 30 seconds. Remove from cook and stir within 1/4 cup of the chicken broth, rice vinegar, honey, brunette sugar, tomato paste, soy sauce, and oyster sauce. 

2. Season lightly with sodium chloride and pepper. In a minute plate rush together left-over 2 Tbsp chicken broth with 1 Tbsp cornstarch, pour into dressing mixture. 

3. Return to cook and bring mix to a boil, whisking constantly, and allow to boil till thickened, regarding 1 minute. Remove from cook and set aside.

4. For the chicken: In a medium mixing plate rush together cornstarch, egg whites, 1/2 tsp sodium chloride and 1/4 tsp seasoning till well blended and slightly frothy. Add within chicken and throw to evenly coat. 

5. Heat 1 Tbsp oil within a great non-stick saute pan on top of medium-high heat. Add equal part the chicken (work to space evenly apart) and cook, turning pieces occasionally, till cooked via and outsides are yellow brown, regarding 7 minutes.

6.  Transfer chicken to a dish and repeat means with left-over 1 Tbsp oil and chicken.

7. For the veggie mixture: While the chicken is cooking, within a great skillet cook 2 tsp oil on top of medium-high heat. Add bell peppers and onions and saute till tender, regarding 6 - 8 minutes, adding within pineapple through last minute.

8. Return chicken on dish to saute pan with chicken. Add veggie mix and dressing to chicken. Toss to evenly coat. Serve warm on top of white or brunette rice.

Nutrition Facts

Lighter Sweet and Sour Chicken

Amount Per Serving

Calories 387 Calories from Fat 99

% Daily Value*

Fat 11g17%

Saturated Fat 1g6%

Cholesterol 87mg29%

Sodium 489mg21%

Potassium 791mg23%

Carbohydrates 38g13%

Fiber 2g8%

Sugar 25g28%

Protein 30g60%

Vitamin A 1285IU26%

Vitamin C 75.2mg91%

Calcium 33mg3%

Iron 1.2mg7%

* Percent Daily Values are based on a 2000 calorie diet.

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