Our take saves 446 calories, 22 grams of fat, and 1,260 milligrams of sodium over one serving of a leading chain's sweet and sour chicken.
2 large egg whites
4 teaspoons cornstarch, divided
1 pound skinless, boneless chicken breasts, cut into 1-inch pieces
6 tablespoons unsalted ketchup
1/4 cup water
3 tablespoons cider vinegar
2 tablespoons brown sugar
1 1/2 tablespoons lower-sodium soy sauce
2 tablespoons canola oil, divided
1 red bell pepper, cut into 1-inch pieces
1 1/2 cups fresh pineapple chunks
2 teaspoons grated fresh ginger
3 green onions, cut into 1-inch pieces
3/8 teaspoon kosher salt
Est. added sugars 11g
How to Make It
Combine egg whites and 1 tablespoon cornstarch in a large bowl, stirring with a whisk. Add chicken to bowl; toss to coat.
Combine remaining 1 teaspoon cornstarch, ketchup, and next 4 ingredients (through soy sauce) in a bowl, stirring with a whisk.
Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add bell pepper to pan; cook 2 minutes, stirring frequently. Add pineapple, ginger, and onions to pan; cook 2 minutes, stirring occasionally. Transfer bell pepper mixture to a plate.
Add remaining 1 tablespoon oil to pan. Add chicken mixture, allowing any excess egg white mixture to drip back into bowl. Stir-fry 6 minutes or until chicken is browned and done. Add ketchup mixture and bell pepper mixture to pan. Bring to a simmer; simmer 1 minute or until slightly thickened. Sprinkle with salt; serve immediately.
This recipe was easy to make, although it took a modest amount of prep time. I used boneless, skinless chicken thighs and whole eggs, but otherwise I followed the recipe. I loved this recipe because it gave me my sweet and sour chicken fix without the cloying sweetness the dish has in cheap Chinese restaurants. I served it over brown rice, and it was delicious!
Super simple and tasty as heck. I am not a huge sweet and sour chicken/pork fan, but the significant other is, and this works well for both of us - it is a perfect quick and healthy meal for when you really want Chinese buffet. :) I found the "breading" of egg whites and cornstarch to be perfect, and there was plenty of sauce for the meal. I don't often heat hot pineapple, but when I do, I am reminded of how delightful it is!
The egg-white-battered chicken stuck to the bottom of the pan so I ended up having small pieces of egg white spattered throughout the finished dish, but even then it was delicious. I was just cooking for two so I used about 10 oz chicken and kept the sauce ingredient portions the same and it was perfect. Will definitely make again!
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