Sweet-and-Sour Chicken Stir-Fry with Bean Sprouts
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.
Servings: 6
Ingredients:
Photography by Michael Alberstat
| Nutritional Info | |
| Per serving: about | - |
| cal | 237 |
| pro | 17 g |
| total fat | 12 g |
| sat. fat | 2 g |
| carb | 17 g |
| fibre | 3 g |
| chol | 47 mg |
| sodium | 506 mg |
| % RDI: | - |
| calcium | 5% |
| iron | 15% |
| vit A | 70% |
| vit C | 73% |
| folate | 22% |
-
12 oz (375 g) boneless skinless chicken thighs or breasts
1 tbsp (15 mL) soy sauce
4 tsp (20 mL) cornstarch
1/4 tsp (1 mL) pepper
4 green onions
2 carrots
1 sweet red or yellow pepper
3/4 cup (175 mL) chicken stock
2 tbsp (25 mL) rice or cider vinegar
2 tbsp (25 mL) ketchup
4 tsp (20 mL) granulated sugar
1/4 tsp (1 mL) salt
4 cups (1 L) bean sprouts
2 tbsp (25 mL) vegetable oil
1/3 cup (75 mL) blanched almonds
2 cloves garlic, minced
1/2 tsp (2 mL) sesame oil
Preparation:
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.
Source
Canadian Living Magazine: May 2005
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