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Skinny Sweet-n-Sour Chicken

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! 🙂

Photo: Skinny Mom

Photo: Skinny Mom

Skinny Sweet and Sour Chicken

Prep time: 30 minutes Cook time: 1 hour

Yield: 4 servings Serving size: approx. 14 pieces

Ingredients

  • 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

Instructions

  1. Preheat oven to 325 degrees.
  2. Heat the oil in a large skillet over medium heat.
  3. Cut the chicken breasts into 1-inch pieces.
  4. Place cornstarch in a gallon-sized Ziploc® bag. Put the chicken into the bag and seal, tossing to coat the chicken.
  5. Whisk egg whites in a shallow bowl. Dip the cornstarch-coated chicken pieces in the egg.
  6. Place the coated chicken pieces in a single layer in the hot skillet.
  7. 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.
  8. Place browned chicken pieces in a baking dish.
  9. Mix the Stevia, ketchup, vinegar, soy sauce and garlic salt together in a medium bowl and pour over the chicken in the baking dish.
  10. Bake for 1 hour, turning the chicken once or twice while cooking to coat evenly with sauce.
  11. 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 melskitchencafe.com )

 

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About heathershomemade

Cupcake obsessed foodie from Ottawa, ON, Canada

One response »

  1. Thanks so much for featuring our recipe! It is one of our favorites!!!

    Reply

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