ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Sweet-and-Sour Chicken

Photo: Oxmoor House
Yield 4 adult servings (serving size: about 1 1/3 cup)
Introduce baby to the yummy taste of takeout food without all the extra fat. This homestyle sweet-and-sour chicken has a lighter, fresher tasting sauce than typical restaurant versions. Serve with steamed brown or basmati rice.

Ingredients

  • 4 teaspoons cornstarch, divided
  • 5 teaspoons low-sodium soy sauce, divided
  • 1 teaspoon minced peeled fresh ginger
  • 1 teaspoon dark soy sauce
  • 2 garlic cloves, minced
  • 1 pound skinless, boneless chicken breast, cut into 2 x 1/2–inch-thick pieces
  • 1/2 cup fat-free, less-sodium chicken broth
  • 1 tablespoon brown sugar
  • 3 tablespoons ketchup
  • 2 1/2 tablespoons rice vinegar
  • 2 teaspoons chile paste
  • 1 teaspoon dark sesame oil
  • 1 tablespoon canola oil, divided
  • 1 cup (1/2-inch) diced onion
  • 1 cup (1/2-inch) diced green bell pepper
  • 1 cup (1/2-inch) diced red bell pepper
  • 1/2 cup (1-inch) slices green onions
  • 1 cup (1/2-inch) diced fresh pineapple

Nutrition Information

  • calories 267
  • caloriesfromfat 0.0 %
  • fat 6.4 g
  • satfat 0.9 g
  • monofat 2.4 g
  • polyfat 1.5 g
  • protein 28.5 g
  • carbohydrate 25 g
  • fiber 3.1 g
  • cholesterol 66 mg
  • iron 1.9 mg
  • sodium 626 mg
  • calcium 51 mg

How to Make It

  1. Combine 2 teaspoons cornstarch, 2 teaspoons low-sodium soy sauce, and next 3 ingredients in a medium bowl. Add chicken; stir well to coat. Set aside.

  2. Combine broth, remaining 2 teaspoons cornstarch, remaining 1 tablespoon low-sodium soy sauce, brown sugar, and next 4 ingredients.

  3. Heat 1/2 teaspoon canola oil in a large skillet over medium-high heat. Add diced onion and next 3 ingredients to pan; sauté 4 minutes or until crisp-tender. Transfer to a bowl.

  4. Heat remaining 2 1/2 teaspoons canola oil in pan. Add chicken mixture to pan, and spread in an even layer; cook, without stirring, 1 minute. Sauté an additional 3 minutes or until chicken is done.

  5. Return vegetable mixture to pan. Add soy sauce mixture and pineapple, stirring well to combine. Bring to a boil; cook 1 minute or until thickened, stirring constantly.

  6. for your toddler: Omit the chile paste; adults can sprinkle red pepper flakes over their portions. Cut a piece of chicken and a spoonful of vegetables into small pieces. Serve it over rice in a small bowl or on a rimmed plate.

Cooking Light First Foods