Sweet and Sour Chicken

Ingredients :

  • 1 lb. (454 g) boneless skinless chicken breasts, cut into 1 in. (2.5 cm) cubes
  • 1 egg whites
  • 2 tbsp. (25 mL) all-purpose flour
  • 2 tbsp. (25 mL) cornstarch
  • 1/4 tsp. (1 mL) salt
  • 1/4 tsp. (1 mL) white pepper (or black pepper)
  • 1/3 cup (75 mL) vegetable oil
  • 1/3 cup (75 mL) sodium-reduced chicken broth
  • 1 tbsp. (15 mL) sodium-reduced soy sauce
  • 1 tbsp. (15 mL) dry sherry, (optional)
  • 1 tbsp. (15 mL) rice vinegar (unseasoned)
  • 3 tbsp. (45 mL) ketchup
  • 1 tsp. (5 mL) granulated sugar
  • 2 tsp. (10 mL) minced gingerroot
  • 1 onions, cut into cubes
  • 1 sweet red peppers, cut into cubes
  • 1 sweet green pepper, cut into cubes
  • 1 can (250 mL) pineapple chunks, drained
(Food Conversion Chart)

Cooking Procedures :

  1. In a bowl, combine chicken, egg white, flour, cornstarch, salt and pepper. Let stand for 10 minutes.
  2. In a wok (or large skillet), heat oil over medium-high heat. Stir-fry chicken in batches (reserving cornstarch mixture in bowl), for 3 minutes or until golden-brown. Transfer to a plate.
  3. Using the same bowl use to marinate chicken (cornstarch mixture still in bowl), add broth, 1/3 cup (75 mL) water, soy sauce, sherry (if using), rice vinegar, ketchup, sugar, and ginger. Whisk to combine. Set aside.
  4. Discard all but 1 tbsp (15 mL) oil from wok. Stir-fry onion and red and green peppers for about 3 minutes or until tender-crisp.
  5. Add chicken, pineapple and stock mixture to wok. Stir-fry for 2 to 3 minutes or until thickened and chicken is coated.
  6. Serves 4.

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