Sweet-and-Sour Pineapple Chicken

Sweet-and-Sour Pineapple Chicken Image by: Sweet-and-Sour Pineapple Chicken Author: Canadian Living

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: May 2008

Ingredients

  • 1 lb boneless skinless chicken breast cut into 1-inch (2.5 cm) cubes
  • 1 egg whites
  • 2 tablespoons cornstarch
  • 2 tablespoons all purpose flour
  • 1/4 teaspoon salt
  • 1/4 teaspoon white pepper
  • 1/4 teaspoon black pepper
  • 1/3 cup vegetable oil
  • 1/3 cup sodium-reduced chicken broth
  • 3 tablespoons ketchup
  • 1 tablespoon dry sherry (optional)
  • 1 tablespoon sodium-reduced soy sauce
  • 1 tablespoon rice vinegar
  • 2 teaspoons minced gingerroot
  • 1 teaspoon granulated sugar
  • 1 onion cut into 3/4-inch cubes
  • 1 sweet red pepper cut into 3/4-inch cubes
  • 1 sweet green pepper cut into 3/4-inch cubes
  • 1 can pineapple chunks drained

Method

Don't miss our photographed step-by-step instructions for this recipe: Sweet and Sour Pineapple Chicken >>

In bowl, combine chicken, egg white, cornstarch, flour, salt and pepper; let stand for 10 minutes.

In wok or large skillet, heat oil over medium-high heat; stir-fry chicken, in batches and reserving cornstarch mixture in bowl, for 3 minutes or until golden-brown. Transfer to plate.

Add broth, 1/3 cup (75 mL) water, ketchup, sherry (if using), soy sauce, vinegar, ginger and sugar to reserved cornstarch; whisk to combine. Set aside.

Discard all but 1 tbsp (15 mL) oil from wok. Stir-fry onion and red and green peppers for about 3 minutes or until tender-crisp.

Add chicken, pineapple and stock mixture to wok; stir-fry for 2 to 3 minutes or until thickened and chicken is coated.

Nutritional facts Per serving: about

  • Sodium 548 mg
  • Protein 29 g
  • Calories 273.0
  • Total fat 7 g
  • Cholesterol 66 mg
  • Saturated fat 1 g
  • Total carbohydrate 25 g

%RDI

  • Iron 9.0
  • Fibre 0.0
  • Folate 12.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 3.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 13.0
  • Vitamin C 125.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Sweet-and-Sour Pineapple Chicken

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