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Thursday, January 5, 2017

Sweet and Sour Chicken Stir Fry

Sweet and Sour Chicken Stir Fry Recipe

2 lbs. bite size chicken pieces
Salt and pepper
1/4 cup all purpose flour
2 tbsp. corn starch
1/3 cup water (maybe a bit more)

Place flour, corn starch and water in a large baggie.  Drop the chicken pieces and mix until chicken is coated.  Heat the pan with a small bit of oil, shake off as much batter as you can and brown chicken pieces in pan.  Remove chicken from pan and set aside.

Sweet and Sour Sauce:
2/3 cup ketchup
1/4 cup plum sauce
1 tsp. seasoned rice vinegar
1/2 cup sugar
1/2 cup chicken stock (or some pineapple juice)
2 tsp. corn starch

2 clove garlic, minced
1 small onion, chopped
1 green or red pepper, chopped
1/2 lb. broccoli (or more)

1 cup pineapple chunks
1/2 cup cucumber (peeled and cut into cubes)

In a small bowl, mix sauce ingredients and set aside. 

Next, heat pan with a bit of cooking spray, saute onions and pepper until starting to soften, about 4 or 5 minutes. Add garlic, cook for a minute or so more.  Add the sauce and bring it up to a boil until it starts to thicken.  Add the chicken, pineapple and cucumber, stir until coated.

Total calories = 1978 calories
6 huge servings = 330 calories per serving

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