I NEVER cook Asian cuisine, it really intimidates me for some reason. When a craving comes up, we go out. I was looking up nutritional information for “healthy options” on the website for our go-to Chinese restaurant and my favorite, sweet & sour chicken, was approx. 450 calories per serving. I knocked 170 calories, 20g of carbs, and 10g of fat off of the restaurant dish totals with the recipe below. AND the icing on the cake – it is BETTER than the restaurant version. Seriously! If you have any ways to make this healthier, which I’m sure there are – please share! (Original recipe adapted from melskitchencafe.com – I just made some skinny swaps).
- 1 lb. boneless, skinless, chicken breats
- 3/4 cup Cornstarch
- 1/2 cup Eggbeaters (or 2 eggs, I was out of eggbeaters)
- 1/4 cup Olive Oil (yeah, I was out of this too. Grocery shop fail.)
- 3/4 cup Splenda
- 1/4 cup Reduced-Sugar Ketchup
- 1/2 cup Apple Cider Vinegar
- 1 TBS. Soy Sauce
- 1 TSP. Garlic Salt
Heat the oil in a large skillet over medium heat
Cut the chicken breasts into 1-inch pieces
Place the cornstarch in a gallon-sized ziploc bag. Put the chicken into the bag with the cornstarch and seal, tossing to coat the chicken.
Pour your eggbeaters into 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 sauce ingredients together in a medium bowl and pour over the chicken in the baking dish (not pictured because my child was SCREAMING for me to give him some milk so I rushed! haha)
Bake at 325F for one 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.
*pictured with rice as requested by my husband, but not eaten by me. I would suggest you use brown rice, but I was out of that too. Ugh. haha
Servings Per Recipe: 4
Amount Per Serving: Calories: 282; Total Fat: 14g; Total Carbs: 18g; Dietary Fiber: 0g; Protein: 20g; Sugar 1g
WW Points Plus: 7