Sweet & Sour Chicken Stir Fry

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Sweet & Sour Chicken Stir Fry

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  • Sweet & Sour Chicken Stir Fry

    5-6 Servings – 20 minutes prepare – 20 minutes to cooks. – Total 40 mins.

    4 cloves of fresh crushed garlic (1 Tspn Garlic Powder) or less to taste
    1 slice of Medium Onion 3/8 inch thick diced (half a cup, add more if you like onions)
    1/2 – Tspn Dirty Dalmatian (2 parts salt & 1 part ground pepper)
    1 Tblspn Ginger- Fresh or squeeze Tube or to Taste
    2 large Brown Mushrooms Chopped (smaller than bite size but bigger than dice)
    1 cup Red Sweet Pepper Rough Chop Strips 1/2 inch wide 1 inch long
    1 Cup Cauliflower florets
    1 Cup Snow Pea Pods cut 1 1/2 Inch long
    1 Cup Broccoli florets
    1/2 Cup of Diced carrots
    1 pound Boneless Skinless Chicken Breasts (or thighs will have more flavor but more calories too) cut in bite size pieces
    1 cup dry brown rice cooked in 2 1/4 cups of water in rice cooker (about 25 minutes to cook so start it a bit early)

    Sweet & Sour Sauce
    2 Tblspn Cornstarch
    1/2 Cup Cold water
    1 8 ounce can pineapple chunks drained and juice reserved
    3 Tblspns Ketchup
    1 Tblspn Reduced Sodium Soy Sauce
    2 Tblspn Splenda Brown Sugar Blend Or 2 Tblspns Brown Sugar (less or more calories)
    1 Tblspn Rice Wine Vinegar

    Combine cornstarch and water in medium bowl and stir to dissolve.
    Add reserved pineapple juice, Ketchup, Soy Sauce, and Rice Wine Vinegar and stir to combine set aside.

    Cooking instructions
    Heat 3 Tspns of Sesame oil in wok until med hot.
    Add onion. Cook until translucent – 3 mins or so.
    Add garlic and ginger cook for 1 min more (don’t cook to long or garlic will burn and be bitter)
    Add chicken cook until no longer pink.
    Remove from pan to warmed plate.
    Heat 3 Tspns of Sesame oil in wok until medium hot.
    Add Brown Mushroom pieces cook for 1 minute
    Add diced Carrot, Sweet Red Pepper, Cauliflower, Broccoli, and Snow Peas. Stir fry stirring often until vegetables are crisp-tender, (carrots will still have major crunch) 3 – 5 minutes.

    Return Chicken to the pan and add the pineapple chunks, and Sweet & Sour Sauce mixture stir it before adding to the wok. Bring to low boil/simmer cook until sauce is thickened some and chicken is heated through.

    Serve over hot brown rice.
    Per Serving 275 Calories 26.9 grams Carbs 21.1 grams Protein 10.8 Grams Fat
    2.8 grams Dietary Fibre

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