Sweet & Sour Chicken (Low-Fat)

Submitted by katie in the UP

"This is one of our favorite 'take out' meals! Recipe is courtesy of Juan Carlos Cruz from the Low Calorie Commando show on Food Network. Posted for the Low Fat Holiday Challenge."

 

• Ready In: 20mins
• Ingredients: 16
• Serves: 4

ingredients

• 14.79 ml cornstarch
• 9.85 ml white pepper
• 1 egg white
• 680.38 g boneless skinless chicken breasts, sliced into thin strips
• 14.79 ml canola oil
• 59.14 ml low sodium soy sauce
• 29.58 ml tomato paste
• 9.85 ml sesame oil
• 14.79 ml honey
• 14.79 ml crushed garlic
• 29.58 ml grated ginger
• 59.14 ml rice wine vinegar
• 14.79 ml orange marmalade
• 226.79 g jar baby corn, drained
• 226.79 g can sliced bamboo shoots, drained
• 226.79 g can crushed pineapple, drained

directions

1. In a large bowl, mix the cornstarch, white pepper, and egg whites.
2. Add the chicken and toss until well coated.
3. Heat a large nonstick wok until blazing hot. Coat the bottom of the pan with the canola oil.
4. Add the chicken to the pan and move continuously to prevent chicken from sticking together.
5. Saute for about 1 1/2 minutes. Once the chicken is cooked, remove from the wok and keep warm.
6. Over high heat, add to the wok the soy sauce, tomato paste, sesame oil, honey, garlic, ginger, vinegar, and marmalade. Lower heat and simmer for approximately 30 seconds to thicken.
7. Add the baby corn and bamboo shoots and warm through.
8. Once sauce is thick and warm, whisk in the pineapple.
9. To serve, arrange chicken strips on a platter and pour the sauce over the chicken.

Reviews

[kolibri]

Lovely sauce, so fragrant! I whizzed it up in a blender to get the garlic and ginger in good. I had issues with the chicken though - the egg white just got stuck in the bottom of the pan into a thin omelette... maybe I had my pan too hot? It tasted good though, but mostly without the egg ;)

 

[PaulaG]

This is nicely flavored and in spite of the long list of ingredients relatively easy to put together. Make sure that you have everything assembled and ready to go as it goes very quickly. Other than adjusting the recipe to serve 2, the only change I made was to slightly reduce the amount of white pepper. I think the full amount would have been too much for our taste. Even with 3/4 teaspoon it is plenty spicy.