Sweet-and-Sour Pineapple Chicken
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 273 |
| pro | 29 g |
| total fat | 7 g |
| sat. fat | 1 g |
| carb | 25 g |
| fibre | 2 g |
| chol | 66 mg |
| sodium | 548 mg |
| % RDI: | - |
| calcium | 3% |
| iron | 9% |
| vit A | 13% |
| vit C | 125% |
| folate | 12% |
-
1 lb (500 g) boneless skinless chicken breasts, cut into 1-inch (2.5 cm) cubes
1 egg white
2 tbsp (25 mL) each cornstarch and all-purpose flour
1/4 tsp (1 mL) each salt and white or black pepper
1/3 cup (75 mL) vegetable oil
1/3 cup (75 mL) sodium-reduced chicken broth
3 tbsp (45 mL) ketchup
1 tbsp (15 mL) each dry sherry (optional), sodium-reduced soy sauce and rice vinegar
2 tsp (10 mL) minced gingerroot
1 tsp (5 mL) granulated sugar
1 each onion and sweet red and green pepper, cut into 3/4-inch (2 cm) cubes
1 cup (250 mL) drained canned pineapple chunks
Preparation:
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.
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.
Source
Canadian Living Magazine: May 2008
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