Sweet and sour chicken—oh, what a classic! But let me tell you, this version is like a breath of fresh air on a warm summer day. Lighter, healthier, and just as mouthwateringly delicious, it’s perfect for those hectic weeknights when you crave something scrumptious yet guilt-free. Who knew balance could taste this good?
Steps
- Prepare the Chicken: Cut the chicken breast into small, bite-sized pieces. Mix the salt with cornstarch and coat the chicken pieces thoroughly in this mixture. Preheat a large pan or wok over medium to medium-high heat and apply a generous amount of cooking spray.
- Cook the Chicken: Place half of the chicken pieces in the pan, ensuring they are spaced out to avoid overcrowding. Cook the chicken for approximately five minutes on each side until golden brown and the internal temperature reaches 165°F. Remove the cooked chicken and repeat with the remaining pieces.
- Make the Sauce: In a small saucepan, combine ketchup, sugar, unsweetened applesauce, rice wine vinegar, soy sauce, light brown sugar, sesame oil, and cornstarch. Whisk the ingredients together and bring the mixture to a boil. Reduce the heat and simmer for about five minutes until the sauce thickens to a syrupy consistency.
- Cook the Vegetables: In the same pan used for the chicken, add more cooking spray and sauté the chopped bell peppers and red onion on high heat for about five minutes until they char slightly and become tender. Add the drained pineapple chunks and cook for another two minutes.
- Combine and Finish: Add the cooked chicken pieces back into the pan with the vegetables and pour in the sauce. Cook everything together for a few minutes to allow the flavors to blend. Garnish the dish with sesame seeds and chopped scallions before serving.
Ingredients
- up sweet and sour chicken recipe:
- 2 lbs chicken breast, cut into cubes
- 1/2 tsp kosher salt
- 1/4 cup corn starch
- Cooking spray
- 2 bell peppers, chopped
- 1 red onion, chopped
- 1 cup pineapple chunks, canned and drained
- 2 scallions, chopped
- 2 tsp sesame seeds
- 1/4 cup ketchup
- 1/4 cup sugar
- 1/4 cup unsweetened applesauce
- 1/4 cup rice wine vinegar
- 2 tbsp reduced sodium soy sauce
- 1 tbsp light brown sugar
- 1 tsp sesame oil
- 1/2 tbsp corn starch
Nutritional Values
Calories: 1796kcal | Carbohydrates: 168g | Protein: 200g | Fat: 32g | Saturated Fat: 8g | Trans Fat: 4g | Cholesterol: 580mg | Sodium: 3856mg | Potassium: 4596mg | Fiber: 12g | Sugar: 112g | Vitamin A: 8388IU | Vitamin C: 408mg | Calcium: 200mg | Iron: 8mg
FAQ
- What is sweet and sour chicken?
- Sweet and sour chicken is a popular dish usually found in Chinese restaurants. It consists of white-meat chicken covered in a sweet and tangy sauce, often accompanied by pineapple and bell peppers, creating a delightful mix of flavors and textures.
- How is this version of sweet and sour chicken “lightened-up”?
- This version reduces the calorie content by scaling back on sugar in the sauce and incorporating unsweetened applesauce to enhance the texture without added sugar. Ketchup is also used to bring a tangy sweetness, maintaining the dish’s signature flavor.
- What ingredients are needed for the chicken and vegetables?
- For the chicken and vegetables, you will need chicken breast, corn starch, kosher salt, cooking spray, bell peppers, red onion, pineapple chunks (either fresh or canned, but drained), scallions, and sesame seeds.
- How should the chicken be cooked for the best results?
- To achieve the best results, avoid overcrowding the pan when cooking the chicken. Use the largest frying pan or wok available, and cook the chicken in two batches. This ensures each piece is seared properly, resulting in a better texture.
- How do you prepare the sauce for the sweet and sour chicken?
- To prepare the sauce, combine all sauce ingredients, except sesame seeds, in a small saucepan. Whisk them together, bring to a boil, then reduce to a simmer for about five minutes until the mixture thickens to a syrupy consistency.
Tips
- Avoid Overcrowding the Pan: When cooking the chicken, make sure not to overcrowd the pan. Cook the chicken in batches to ensure a golden crust and even cooking. Using the largest pan or a wok can help achieve the best results.
- Use Unsweetened Applesauce: To reduce the sugar content in the sauce while maintaining its sweetness, incorporate unsweetened applesauce. It adds volume and a natural sweetness without the need for extra sugar.
- Drain Pineapple Thoroughly: Whether using fresh or canned pineapple, ensure it is well-drained to prevent excess liquid from diluting the dish’s flavors.
- Simmer the Sauce Until Thick: After bringing the sauce ingredients to a boil, reduce to a simmer and cook until it becomes thick and syrupy. This step is crucial for the sauce to properly coat the chicken and vegetables.
Equipment
- Wok or large frying pan
- Small saucepan
