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Nutritious and Delicious Sweet-and-Sour Chicken
If you love sweet-and-sour pork from the local Chinese restaurant, wait till you taste this much healthier version. First of all, it doesn't have MSG. Second, there are no cheap oils. Third, there's a nice vitamin boost from the peppers (high in vitamin C, which supports a healthy immune system), antioxidant support from the tomatoes, and iron and fiber from the snow peas, which also provide some vitamin K, an important nutrient for bone health. Fourth, this recipe has zero added sugar. (You'd be amazed at how much sugar is in the average Chinese take-out "sweet-and-sour" dish -- how do you think they get it to taste so sweet?) Add the pineapples for still more fiber (and some natural sweetness) plus a nice dose of heart-healthy potassium (not to mention digestive enzymes) and you've got a high-protein dish that beats the pants off mass-produced restaurant fare.
INGREDIENTS:
* 1 can pineapple chunks in water or juice (not syrup), drained and liquid reserved
* 2 tablespoons low-sodium tamari
* 2 tablespoons tomato paste
* 1 to 2 tablespoons honey
* 1 tablespoon apple cider vinegar
* 1/4 teaspoon red pepper flakes
* 2 teaspoons peanut oil
* 1 pound chicken tenders, halved
* 6 ounces prepared sliced red and yellow bell peppers with onions or use 1 large red pepper and 1/2 large onion, chopped
* 1 cup stringless snow peas
* 1/4 cup chopped fresh cilantro, optional
In a small bowl, whisk together 3 tablespoons reserved pineapple juice, tamari, tomato paste, honey, apple cider vinegar, and red pepper flakes. Set aside.
Heat the oil in a large skillet or Dutch oven over medium-high heat. Add the chicken and cook for 1 minute on each side. Reduce the heat to medium and add the peppers, onions, and snow peas, sauteing for 2 minutes. Pour in the sauce, mix, and cook, stirring frequently, for about 3 minutes or until the veggies have started to soften. Stir in the pineapple and cook for 1 to 2 minutes or until the pineapple is hot and the chicken is cooked through. Top with fresh cilantro, if using.
Yield: 4 servings
Per Serving: 259 Calories; 3g Fat; 32g Protein; 32g Carbohydrate; 2g Dietary Fiber; 56mg Cholesterol; 572mg Sodium
To Complete the Meal: Serve over brown rice