Rating: 4.33 stars
4 Ratings
  • 5 star values: 3
  • 4 star values: 0
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 0

In about the time it takes to order and pick up Chinese takeout, you can make this much healthier version of sweet & sour chicken. Our version loses all the saturated fat that comes from deep-frying, along with the extra sugar and salt. If you prefer, use tofu instead of chicken, and use your favorite vegetables; just be sure to cut them into similar-size pieces so they all cook at about the same rate.

Source: EatingWell Magazine, October/November 2006

Gallery

Recipe Summary test

total:
35 mins
Servings:
4
Advertisement

Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Prepare rice according to the package directions.

    Advertisement
  • Meanwhile, whisk vinegar, soy sauce, cornstarch and apricot preserves in a small bowl. Set aside.

  • Heat 1 tablespoon oil in a large skillet over medium-high heat. Add chicken and cook, undisturbed, for 2 minutes. Continue cooking, stirring occasionally, until no longer pink on the outside and just starting to brown in spots, about 2 minutes more. Transfer to a plate.

  • Add the remaining 1 tablespoon oil, garlic and ginger to the pan and cook, stirring, until fragrant, 20 to 30 seconds. Add broth and bring to a boil, stirring constantly. Add vegetables, reduce heat to a simmer, cover and cook until the vegetables are tender-crisp, 4 to 6 minutes. Stir in water chestnuts and the chicken. Whisk the reserved sauce and add to the pan. Simmer, stirring constantly, until the sauce is thickened and the chicken is heated through, about 1 minute. Serve with the rice.

Tips

Ingredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Nutrition Facts

481 calories; protein 31.3g; carbohydrates 61.5g; dietary fiber 5.9g; sugars 16g; fat 11.6g; saturated fat 1.3g; cholesterol 62.7mg; vitamin a iu 3755.8IU; vitamin c 148.4mg; folate 77.7mcg; calcium 53.9mg; iron 3.3mg; magnesium 111.4mg; potassium 646mg; sodium 727.7mg; thiamin 0.2mg.

2 starch, 3 vegetable, 4 lean meat

Advertisement