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Sweet and Sour Chicken

Photo: Jennifer Causey; Styling: Lindsey Lower

Yield

Serves 4 (serving size: 1 cup)

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.

Ingredients

  • 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

Nutrition Information

  • calories 324
  • fat 10.2 g
  • satfat 1.2 g
  • monofat 5.3 g
  • polyfat 2.5 g
  • protein 27 g
  • carbohydrate 30 g
  • fiber 2 g
  • cholesterol 73 mg
  • iron 1 mg
  • sodium 561 mg
  • calcium 32 mg
  • sugars 18 g
  • Est. Added Sugars 11 g

How to Make It

  1. Combine egg whites and 1 tablespoon cornstarch in a large bowl, stirring with a whisk. Add chicken to bowl; toss to coat.

  2. Combine remaining 1 teaspoon cornstarch, ketchup, and next 4 ingredients (through soy sauce) in a bowl, stirring with a whisk.

  3. 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.

  4. 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.