This recipe is NOT safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Use gluten-free tamari sauce in this dish.
"If I could only have one type of food with me, I would bring soy sauce. The reason being that if I have soy sauce, I can flavor a lot of things." -Martin Yan
This is a classic sweet and sour chicken with great flavor and is simple to cook. Make the sauce, cut the veggies, dust the chicken, and cook.
It is a great technique to learn because the cornstarch is used two ways. The dusting of the chicken helps create a crispy coating on the chicken. As the dish heats up, the teaspoon of cornstarch in the sauce helps create a thick sauce. Those two are essential techniques in many Asian recipes.
This is another great example of how Asian recipes are perfect for improving your Mediterranean diet score with great quality oil, veggies, and lean meat served over whole grain brown rice. Super delicious food that just happens to be good for you.
Servings: 4 | Serving size: about 2 cups
Cooking Time: 30 Minutes
This recipe can easily be multiplied and keeps well. Serve with Brown Rice.
In a small bowl, combine the orange juice, soy sauce, rice vinegar, tomato paste, brown sugar, ground ginger, garlic powder, and cornstarch.
Whisk to combine very well.
Pat chicken dry with a paper towel.
Place the egg in a medium sized bowl and whisk until frothy.
Arrange an assembly line as follows: first a bowl with the chicken, second the bowl with the beaten eggs, then third a bowl with the cornstarch.
Place the chicken into the egg mixture to fully coat the pieces.
Then coat each piece of chicken in the cornstarch. Make sure all sides of the chicken have been coated and shake off any excess.
Set the breaded chicken on a plate or a small baking sheet.
Preheat a medium skillet over medium heat.
Once the pan is hot, add in 2 teaspoons of the olive oil.
Place half of chicken one by one into the hot skillet and allow the chicken to form a golden brown crust on the bottom before flipping it. Be sure to not crowd the pan - if the chicken pieces touch each other they will not get crispy.
When chicken is crispy and reaches an internal temperature of 165F°, remove and place the chicken on a plate or baking sheet lined with paper towels to absorb excess oil.
Set aside (keeping warm).
When the first batch is cooked add 2 teaspoons of olive oil to the pan and repeat cooking the second half of the chicken.
Add 1 teaspoon of oil.
Add the onion and pepper to the pan.
Cook until soft, about 5 to 7 minutes. Stir occasionally.
When the onions and peppers are soft, add the pineapple and 2 Tbsp of water.
The water will help the vegetables to cook down more and provide some steam to your pan.
Cook for two minutes. Stir occasionally.
Pour in the sweet & sour sauce and add the cooked chicken.
Stir gently to evenly coat chicken and vegetables in the sauce.
Allow the sauce to come to a simmer and cook for about 3 minutes, or until the sauce has thickened.
Remove from the heat and serve over brown rice.
Optional: Garnish with sliced green onions and toasted sesame seeds.
Serving size: about 2 cups
|Calories 288||Calories from Fat 99|
|% Daily Value|
|Total Fat 11g||15%|
|Saturated Fat 2g||11%|
|Monounsaturated Fat 6g|
|Trans Fat 0g|
|Total Carbohydrates 20g||7%|
|Dietary Fiber 2g||5%|
|Vitamin K 9mcg|