Sweet-and-Sour Chicken Stir-Fry with Bean Sprouts

stir fry do not use Author: Canadian Living Credits: stir fry do not use

A little chicken goes a long way with a wealth of healthy vegetables that kids will gobble up. They'll love the sweet-and-sour flavours of this nice gloppy sauce, which is perfect over rice. If you don't have a microwave oven, serve the crunchy bean sprouts raw.

  • Portion size 6 servings
  • Credits : Canadian Living Magazine: May 2005

Ingredients

  • 12 oz boneless skinless chicken breasts
  • 12 oz boneless skinless chicken thighs
  • 1 tablespoon soy sauce
  • 4 teaspoons cornstarch
  • 1/4 teaspoon pepper
  • 4 green onions
  • 2 carrots
  • 1 sweet red pepper
  • 1 yellow pepper
  • 3/4 cups chicken stock
  • 2 tablespoons rice vinegar
  • 2 tablespoons cider vinegar
  • 2 tablespoons ketchup
  • 4 teaspoons granulated sugar
  • 1/4 teaspoon salt
  • 4 cups bean sprouts
  • 2 tablespoons vegetable oil
  • 1/3 cup blanched almond
  • 2 cloves garlic minced
  • 1/2 teaspoon sesame oil

Method

Cut chicken into bite-size pieces. In bowl, mix together chicken, 1 tsp (5 mL) of the soy sauce, 2 tsp (10 mL) of the cornstarch and pepper until chicken is coated. Set aside.

Cut onions into 1-inch (2.5 cm) lengths. Thinly slice carrots. Seed, core and cut red pepper into 1-inch (2.5 cm) chunks. Set aside.

In small bowl, dissolve remaining cornstarch in remaining soy sauce; stir in stock, vinegar, ketchup, sugar and salt until sugar is dissolved. Set aside.

In microwaveable bowl, cover and microwave bean sprouts and 1 tbsp (15 mL) water on high for 3 minutes; drain and transfer to serving plate.

In wok or skillet, heat oil over high heat; stir-fry chicken and almonds, in 2 batches, until lightly browned, about 2 minutes per batch. Remove with slotted spoon; set aside.

Add garlic, green onions, carrots and red pepper to pan; stir-fry just until pepper and carrots are tender, about 3 minutes. Add chicken mixture; stir-fry for 30 seconds. Add stock mixture and bring to boil; cook until thickened and juices run clear when chicken is pierced, about 2 minutes. Stir in sesame oil. Pour over bean sprouts.

Nutritional facts <b>Per serving:</b> about

  • Sodium 506 mg
  • Protein 17 g
  • Calories 237.0
  • Total fat 12 g
  • Cholesterol 47 mg
  • Saturated fat 2 g
  • Total carbohydrate 17 g

%RDI

  • Iron 15.0
  • Fibre 0.0
  • Folate 22.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 5.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 70.0
  • Vitamin C 73.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Sweet-and-Sour Chicken Stir-Fry with Bean Sprouts

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