Sweet and Sour Chicken Stir Fry

15 Reviews
93% would make this recipe again

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Preparation : 20 min Cooking : 15 min
380 calories/serving

Ingredients

1/3 cup white vinegar 2.9 fl.oz
1/3 cup sugar 2.4 oz
1/3 cup water 2.9 fl.oz
4 tsp soy sauce 0.7 fl.oz
4 tsp oyster sauce 1 oz
3/4 dried chili peppers, minced 0.1 oz
1/2 tsp sesame seed oil 0.1 fl.oz
4 tsp cornstarch 0.4 oz
1/4 cup canola oil 2.2 fl.oz
2 chicken breasts, boneless, skinless, cut into 2 cm cubes 1.4 lb
1/2 yellow or red sweet peppers, cut into 1 cm-wide strips 3.5 oz
1/2 green peppers, cut into 1 cm-wide strips 2.7 oz
1/4 onions, cut into 1 cm-thick wedges 1.8 oz
1 green onions/scallions, thinly sliced
1 pinch salt [optional]
ground pepper to taste [optional]

Method

  1. In a small saucepan, bring to a boil the vinegar, sugar, soy sauce, oyster sauce, sesame oil, chili pepper, and all the water but 2 tablespoons. In a small bowl, mix the cornstarch with the remaining water. Pour the cornstarch mixture into the saucepan, mix well and let simmer for 1 min. Remove from the heat and set aside.
  2. Heat half of the canola oil in a large nonstick pan over medium-high heat. Sauté the chicken pieces in batches, so as not to overcrowd the pan. Cook until the chicken has lost its pink colour, about 5-7 min. Transfer the chicken to a bowl and set aside.
  3. Pour the remaining oil in the pan, then add the onion and peppers. Cook over medium-high heat, tossing often, until they begin to brown and soften, about 5 min. Add the chicken and reserved sauce to the pan. Mix well and sauté until well cooked. Adjust the seasoning, garnish with green onions then serve.

Nutrition Facts Table

per 1 serving (240 g)

Amount

% Daily Value

Calories

380

Fat

16 g

24 %

Saturated 1.7 g
+ Trans 0.2 g

10 %

Cholesterol

90 mg

Sodium

430 mg

18 %

Carbohydrate

25 g

8 %

Fibre

1 g

3 %

Sugars

19 g

Net Carbs

24 g

Protein

34 g

Vitamin A

6 %

Vitamin C

53 %

Calcium

2 %

Iron

11 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Niacin, Vitamin B6, Vitamin C, Vitamin K
Good source of  :
Magnesium, Pantothenic Acid, Phosphorus, Potassium, Vitamin B12, Vitamin E
Source of  :
Iron, Omega-3, Omega-6, Vitamin A, Vitamin B1, Vitamin B2, Zinc
Low  :
Saturated Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables ½
Meat and Alternatives 4
Fats 2
Other Foods 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

15 Reviews (15 with rating only) 93% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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