Asian Inspirations · Chicken

Sweet and Sour Chicken

So I’m getting a little nervous.  The anticipation of my internship had me a nervous wreck, I binged on a variety of “junk” food for about a week, and now I feel like a bloated beached whale. And guess what, my half marathon is in 4 days!! Commence detox, now! Lots of fruits and veggies, whole grains, and lean protein! No sweets, alcohol, heavy, greasy, smothered food until Monday! I can do it!

We’ll see how long that lasts….but for real, it has to. I am TIRED. My body is heavy. Thinking about running a measly 3 miles this morning (although it is like tsunami status winds out there so it will be tough) makes me want to crawl back into bed and sleep.  Good thing I’ve got a gigantic mug of coffee by my side…

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Te he. Anyways, I made this recipe maybe two weeks ago and I plan to recreate it tonight.  It fits perfectly into my little detox for the next few days because it’s relatively healthy AND full of flavor.  When I made it last I didn’t serve it over rice but instead mixed in a bit of quinoa for an added crunch and texture, so it was more of a salad? I don’t know what else to call it…but it was good! Serve it however you please, the stir fry is really the star here.

Lighter Sweet and Sour Chicken 

I found the recipes here.

Ingredients:

    For the Stir Fry:

    • 2 Tbsp. olive oil, divided
    • 12 oz boneless skinless chicken breasts (about 2 breasts), cut into 1-inch pieces
    • 1 large white onion, chopped into 1-inch pieces
    • 1 yellow bell pepper, chopped into 1-inch pieces
    • 1 red bell pepper, chopped into 1-inch pieces
    • 1 large zucchini, cut in half lengthwise and then chopped
    • 1 medium head broccoli, cut into florets
    • 2 cloves garlic, minced

    For the Sauce:

    • 1/4 cup ketchup
    • 3 Tbsp. sriracha chile sauce
    • 3 Tbsp. rice wine vinegar
    • 3 Tbsp. brown sugar
    • 1 pinch pepper
    • 1/2 cup pineapple juice (or orange juice, or any kind of citrus juice)
    • 1 Tbsp. cornstarch

    Directions:

    1. Heat 1 Tbsp. oil in a large deep-bottomed skillet over medium-high heat. Season chicken with salt and pepper, then add to skillet. Saute for about 5 minutes, flipping occasionally, until the chicken is cooked through and no longer pink on the inside. Remove chicken and set aside.
    2. Add an additional 1 Tbsp. oil to the skillet, then add in the onion, peppers, zucchini, and broccoli. Saute for about 5 minutes, stirring occasionally. Add garlic and cook for another 3 minutes or until the vegetables are tender yet still a bit crisp. Remove vegetables and set aside. (The time for this step will vary depending on the size of your skillet and the amount of veggies you use.)
    3. Add ketchup, sriracha, vinegar, brown sugar, oyster sauce and white pepper to pan, and whisk to combine. In a separate bowl, whisk together the fruit juice and cornstarch until it has dissolved. Then add the mixture to the sauce. Bring to a boil, then reduce heat to medium-low. Add back in the vegetables and chicken, and stir until evenly coated.
    4. Remove from heat and serve over rice, quinoa, etc. Serve immediately, or refrigerate in a covered container for up to 3 days.

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    This is a really adaptable recipe.  I think it’s really the sauce that makes it so any kind of veggies and meat (even tofu!) would work here. Make it your own!

    Servings: 4

    • Calories: 285
    • Total Fat: 8.8 g
    • Saturated Fat: 1.3 g
    • Cholesterol: 44.7 mg
    • Sodium: 519.5 mg
    • Total Carbs: 36.5 g
    • Protein: 20.3 g
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