Tuesday, December 28, 2010

Sweet and Sour Chicken #2


Sweet and Sour Chicken #2
Recipe adapted from a My Kitchen Café Recipe
Makes 4 Servings

16 oz. chicken
Salt and pepper
½ cup cornstarch
1 egg, beaten
2 tbsp canola oil
2 cups white rice, divided
Sauce: ¾ cup splenda, 4 tbsp ketchup, ½ cup vinegar, 1 tbsp light soy sauce and 1 tsp garlic salt.

Cut boneless chicken breasts into chunks. Season with salt and pepper. Dip chicken in cornstarch and then in egg. Fry in a little oil until brown but not cooked through. Place in a single layer in a baking dish. Mix sauce ingredients together and pour over chicken. Bake for one hour at 325 degrees. Turn chicken every 15 minutes so it is evenly coated with the sauce. Serve over rice. (1/2 cup per serving)

Nutritional Information: 450 calories, 61 carbs, 9 fat grams and 28 protein grams.

Review: We loved this - the fact that it was breaded pretty much meant that Austin was 100% about it. I loved that I made my own sauce - always better than jarred! Yes, it took a while which could be seen as a downside, but it would make it easy to make while pre-cooking (i.e. can cook something else while it's in the oven!) and honestly, it's worth it! I'm always looking for new Asian-inspired recipes and this one is DEFINITELY a keeper!

Close up of the chicken - definitely breaded and "legit" as Austin says

2 comments:

Frances said...

I LOVE your recipes! Would it be possible for you to include the fiber grams as well? I am on Weight watchers and need the fiber (as well as fat, protein and carbs) to calculate points. Thank you for sharing your recipes and doing the work to calculate all the nutrition information!

fittingbackin said...

Thanks so much, Frances!

I tried to add fiber grams to spark people and was able to do so - but it didn't show up in the recipes. I'll try to figure this out - and thank you for the suggestion. I should probably be tracking this too!