Sweet and Sour Chicken: A Delightful and Nutritious Recipe

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Sweet and Sour Chicken is a beloved dish that combines succulent chicken with a vibrant sauce, resulting in a meal that’s both flavorful and visually appealing. This recipe offers a perfect balance of sweetness and tanginess, making it a favorite in many households. Moreover, with a few healthy tweaks, Sweet and Sour Chicken can be a nutritious addition to your diet.

Ingredients

For the Chicken:

  • 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
  • 1/2 cup cornstarch
  • 2 eggs, beaten
  • 1/4 cup whole wheat flour
  • 2 tablespoons olive oil (for frying)

For the Sauce:

  • 1/2 cup pineapple juice (preferably fresh)
  • 1/4 cup apple cider vinegar
  • 1/4 cup honey (or maple syrup)
  • 1/4 cup low-sodium soy sauce
  • 1/4 cup ketchup (preferably no sugar added)

  • Blend 1 tablespoon of cornstarch with 2 tablespoons of water.

Vegetables (optional but recommended):

  • 1 red bell pepper, cut into chunks
  • 1 green bell pepper, cut into chunks
  • 1 yellow bell pepper, cut into chunks
  • 1 onion, cut into chunks
  • 1 cup pineapple chunks (preferably fresh)

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Instructions to prepare Sweet and Sour Chicken

1. Prepare the Chicken:

  • In a shallow dish, mix the cornstarch and whole wheat flour.
  • Coat the chicken pieces by first dipping them in the beaten eggs, followed by dredging them in the cornstarch and flour mixture.
  • Heat the olive oil in a large skillet over medium-high heat until it’s warm. Add the coated chicken pieces to the skillet and cook them until they are golden brown and thoroughly cooked, approximately 5-7 minutes. Remove and set aside.

2. Make the Sauce:

    • In a medium saucepan, combine the pineapple juice, apple cider vinegar, honey, soy sauce, and ketchup. Simmer over medium heat.
    • Stir in the cornstarch slurry (cornstarch mixed with water) and continue to simmer until the sauce thickens, about 2-3 minutes.

3. Cook the Vegetables:

      • In the same skillet used for the chicken, add a little more olive oil if needed. Sauté the bell peppers, onion, and pineapple chunks over medium heat until they are slightly tender but still crisp, about 5 minutes.

4. Combine:

        • Return the cooked chicken to the skillet with the vegetables. Pour the sauce over the chicken and vegetables, stirring to ensure everything is evenly coated. Cook for an additional 2-3 minutes until the dish is heated through.

5. Serve:

          • Serve the Sweet and Sour Chicken over brown rice or quinoa for a complete meal.If you prefer, you can top it off with chopped green onions or sesame seeds.

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Healthy Benefits

Sweet and Sour Chicken can be made healthier by incorporating a few simple adjustments and focusing on nutritious ingredients. Here are some health benefits of this dish:

  1. Lean Protein:
    • Chicken breasts are a great source of lean protein, essential for muscle building and repair. They provide necessary amino acids without excess fat.
  2. Healthy Carbohydrates:
    • Using whole wheat flour instead of refined flour and serving the dish with brown rice or quinoa increases the fiber content, which aids in digestion and helps maintain steady blood sugar levels.
  3. Vitamins and Minerals:
    • Bell peppers and pineapple are rich in vitamins A and C, which are important for immune function, skin health, and vision. These vegetables also add a wealth of antioxidants to the dish.
  4. Reduced Sodium and Sugar:
    • By using low-sodium soy sauce and natural sweeteners like honey or maple syrup, this recipe cuts down on excessive sodium and refined sugar, promoting better heart health.
  5. Healthy Fats:
    • Olive oil is used for cooking the chicken, providing healthy monounsaturated fats that are beneficial for heart health and inflammation reduction.

By making Sweet and Sour Chicken at home with these healthy ingredients and cooking methods, you can enjoy a delicious meal that’s also good for you. This dish not only satisfies your taste buds but also provides essential nutrients to support overall health and well-being. Enjoy this delightful combination of flavors and textures as part of a balanced diet.

For more Low calorie and high protein recipes, check Lemon Garlic Salmon with Quinoa and Asparagus

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