We’re big fans of sweet and sour anything around these parts, but I have always fried the protein in a lovely, thick batter. I have two recipes on the blog already, my authentic and quick sweet and sour. I decided to still share this recipe with you because it’s ready in 20 minutes, is lower in calories and sodium, and tastes delicious. Being a bit picky about sweet and sour sauces I was a little timid, but the folks at Cooking Light Magazine have done a fabulous job! I think it’s spot on, sweet enough that the kids go crazy over it, but not that overly sweet maraschino cherry flavor. Yuck!

What I love about this recipe is that it uses all of the key flavors and doesn’t miss a beat. Rather than just saying, brown the chicken, they use an egg-white and cornstarch mixture to give it a nice crispy coating that gives you a similar experience to restaurant style batters. I’m all for fresh and light eating but on classic recipes I need it to feel a little indulgent and this does the trick. I’ll be using this egg-white mixture on my other recipes often as well.

Lightened Up Sweet & Sour Chicken

Ingredients

• 2 large egg whites
• 4 tsp cornstarch, divided
• 1 lb skinless, boneless chicken breasts, cut into 1-inch pieces
• 6 Tbsp unsalted ketchup
• 1/4 cup water
• 3 Tbsp cider vinegar
• 2 Tbsp brown sugar
• 1 1/2 Tbsp lower-sodium soy sauce
• 2 Tbsp canola oil, divided
• 1 red bell pepper, cut into 1-inch pieces
• 1 1/2 cups fresh pineapple chunks
• 2 tsp grated fresh ginger
• 3 green onions, cut into 1-inch pieces
• 3/8 tsp kosher salt

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Combine egg whites and 1 tablespoon cornstarch in a large bowl, stirring with a whisk. Add chicken to bowl and toss to coat.

Combine remaining 1 teaspoon cornstarch, ketchup, and next 4 ingredients (through soy sauce) in a bowl, stirring with a whisk.

Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add bell pepper to pan; cook 2 minutes, stirring frequently. Add pineapple, ginger, and onions to pan; cook 2 minutes, stirring occasionally. Transfer bell pepper mixture to a plate.

Ass remaining 1 tablespoon oil to pan. Add chicken mixture, allowing any excess egg white mixture to drip back into bowl. Stir-fry 6 minutes or until chicken is browned and done. Add ketchup mixture and bell pepper mixture to pan. Bring to a simmer; simmer 1 minute or until slightly thickened. Sprinkle with salt; serve immediately.

Source: Cooking Light January/February 2016