Happy Independence Day to all my American friends and visitors! If you’re looking for a recovery meal tomorrow this might do the trick 😉
A while back I was in the mood for fast food style Chinese food. I saw this recipe on SkinnyMom and was lured by its promise of skinny deliciousness. It did not disappoint. I used Splenda and regular ketchup instead of the substitutions they suggest. Although the sauce didn’t have the sticky glaze that I envisioned, it still had the sweetness I craved. Overall it was a little labour intensive and took a bit longer than I thought. It took way more than 5 minutes to brown the chicken but next time I might turn up the heat a little more. Overall it was worth it. I served it with my own version of fried rice. (For a version with peas and sprouts click here). Or cauliflower rice is also great if you’re looking for a low-carb, low-fat option.
I forgot to take a pic before we scarfed it down but it looked exactly like this, I swear! 🙂
Skinny Sweet and Sour Chicken
Prep time: 30 minutes Cook time: 1 hour
Yield: 4 servings Serving size: approx. 14 pieces
- 1 lb boneless, skinless chicken breasts
- ¾ cup cornstarch
- 3 egg whites
- ¼ cup extra virgin olive oil
- ¼ cup Stevia (or your favorite sweetener)
- ¼ cup reduced-sugar ketchup
- ¼ cup apple cider vinegar
- 1 Tbsp reduced-sodium soy sauce
- 1 tsp garlic salt
- Preheat oven to 325 degrees.
- Heat the oil in a large skillet over medium heat.
- Cut the chicken breasts into 1-inch pieces.
- Place cornstarch in a gallon-sized Ziploc® bag. Put the chicken into the bag and seal, tossing to coat the chicken.
- Whisk egg whites in a shallow bowl. Dip the cornstarch-coated chicken pieces in the egg.
- Place the coated chicken pieces in a single layer in the hot skillet.
- Cook for 1-2 minutes and then flip each piece over to cook on the other side until nicely golden brown, but not cooked all the way through.
- Place browned chicken pieces in a baking dish.
- Mix the Stevia, ketchup, vinegar, soy sauce and garlic salt together in a medium bowl and pour over the chicken in the baking dish.
- Bake for 1 hour, turning the chicken once or twice while cooking to coat evenly with sauce.
- Warning: the vinegar smell during the beginning of the baking time is scary. I promise you it does not taste like it smells while cooking.
Nutrition Information: Per Serving (14 pieces): Calories: 375 Fat: 17g Carbohydrates: 27g Fiber: 0g Protein: 26g Sugars: 10g WW Points Plus: 10
(Original recipe adapted from)