Sweet and Sour Chicken (Food Network Kitchens) |
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Prep Time: 20 Minutes Cook Time: 10 Minutes |
Ready In: 30 Minutes Servings: 4 |
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Ingredients:
2 tablespoons honey |
1 teaspoon chili-garlic sauce |
2 tablespoons rice wine vinegar |
1 tablespoon reduced-sodium soy sauce |
1 teaspoon finely grated fresh ginger |
1/4 cup fresh orange juice |
2 teaspoons cornstarch |
4 teaspoons peanut oil |
12 ounces boneless, skinless chicken breast halves, cut into 1-inch pieces |
salt and freshly ground black pepper |
1 pint small, sweet mixed peppers, quartered, or 2 mixed bell peppers, cut into 1-inch strips |
6 scallions, whites cut into 1 1/2-inch pieces, greens cut into 1-inch pieces and thinly sliced vertically into thin strips |
8 ounces snow peas, trimmed |
serving suggestion, cooked brown rice |
chopped peanuts for sprinkling, optional |
Directions:
1. In a small bowl, whisk together the honey, chili-garlic sauce, vinegar, soy sauce, orange juice and cornstarch; set aside.
2. Meanwhile, coat the chicken with 2 teaspoons oil and heat large nonstick skillet over medium-high heat. Season the chicken to taste with salt and pepper and cook, turning occasionally with a wooden spoon, 2 minutes. Transfer the partially-cooked chicken to a plate. Reserve the pan.
3. Heat the remaining 2 teaspoons oil in the pan; add the peppers, scallion whites, and snow peas. Cook, stirring occasionally, until the vegetables are crisp-tender, about 3 minutes. Stir in the reserved chicken; whisk the sauce again and add it to the pan. Simmer, stirring occasionally, until the sauce is thickened and the chicken is tender, 1 to 2 minutes. Serve over rice and sprinkle with the scallion greens and peanuts, if using.
4. Nutritional analysis per serving (does not include brown rice and chopped peanuts) Calories 238; Total Fat 6g (Sat Fat 1 g, Mono Fat 2g, Poly Fat 2g) ; Protein 23g; Carb 23g; Fiber 4g; Cholesterol 49mg; Sodium 329mg
5. Cooking the chicken over high heat quickly gives it a nicely browned look and taste without needing to deep fry. Fresh orange juice in the sauce and lots of vegetables keep the dish and the nutrition balanced.
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