from-cookinglight

Sweet and Sour Chicken

Sweet and Sour Chicken Photo: Randy Mayor; Styling: Leigh Ann Ross

Ingredients

  • 1 tablespoon olive oil
  • 1 tablespoon bottled minced garlic
  • 1 teaspoon bottled ground fresh ginger (such as Spice World)
  • 1/4 teaspoon crushed red pepper
  • 1 1/2 pounds skinless, boneless chicken breast, cut into 1/2-inch pieces
  • 3/4 cup chopped onion
  • 1/2 cup chopped celery
  • 1/2 cup chopped red bell pepper
  • 1 (15 1/4-ounce) can pineapple chunks in juice, undrained
  • 1/3 cup reduced-sodium soy sauce
  • 2 tablespoons dry sherry
  • 1 1/2 tablespoons cornstarch
  • 2 teaspoons brown sugar
  • 1/4 cup dry-roasted chopped cashews

Preparation


Heat oil in a large nonstick skillet over medium-high heat. Add garlic, ginger, red pepper, and chicken to pan; sauté 5 minutes or until chicken is done. Remove chicken mixture from pan; set aside.

Add onion, celery, and bell pepper to pan, and sauté 4 minutes or until crisp-tender. Drain pineapple, reserving 1/2 cup juice. Add 1 cup pineapple chunks to pan; cook 30 seconds. Reserve remaining pineapple for another use. Combine the reserved 1/2 cup juice, soy sauce, sherry, cornstarch, and sugar in a bowl, stirring with a whisk until smooth.

Return chicken mixture to pan. Stir in juice mixture; bring to boil. Cook 1 minute. Sprinkle with cashews.



    This Sweet and Sour Chicken recipe is faster and healthier than take-out. To speed preparation time, cut the chicken into pieces while you wait for the pan to heat. Serve over long-grain white rice.
  • Yield: 4 servings (serving size: about 1 cup)

Nutritional Information

Calories per serving: 388
Caloriesfromfat per serving: 27%
Fat per serving: 11.6g
Saturated fat per serving: 2.4g
Monounsaturated fat per serving: 6.2g
Polyunsaturated fat per serving: 2g
Protein per serving: 41.5g
Carbohydrate per serving: 28.9g
Fiber per serving: 2.1g
Cholesterol per serving: 101mg
Iron per serving: 2.7mg
Sodium per serving: 858mg
Calcium per serving: 58mg

Good to Know

With this quick and easy recipe, you can enjoy your favorite Chinese food dish without the deep frying. Frying chicken in olive oil is fattening, but it's healthy monounsaturated fat, good for your heart. Serve over whole grain rice, which is rich in fiber to keep you feeling satisfied.