Sweet and Sour Chicken

You can make this meal using condiments that you have in your pantry and it’s a delicious and healthy dinner that you can feel good about serving to your family. The basmati rice has a lower glycemic index than your basic white rice and the chicken is a great lean protein.  Coconut oil is a healthy fat that has been shown to reduce inflammation and it also imparts a great flavor to the dish.  Once you become more familiar with the recipe you can add any vegetables that you’d like – mushrooms, bok choy, carrots, zucchini, etc.

Prep Time:  30 minutes                       Cook time:  15 minutes                Serves 4

1.5 – 2lbs boneless, skinless chicken breast cut into bite sized pieces

3 tablespoons soy sauce

2 tablespoons cornstarch

1 tsp ground black pepper

1/3 cup rice vinegar

1/4 cup ketchup

2 tbsp honey

1 tbsp coconut oil

3 – 4 bell peppers in assorted colors cut into 1-inch pieces

6 scallions cut on the bias (white and green parts separated)

1 20 oz can cubed pineapple with 1/2 cup of the pineapple juice reserved

2 cups of dry basmati rice cooked to package instructions (optional)

  1.  Cook the rice according to package instructions.
  2. In a large bowl toss the chicken with 1 tbsp each of soy sauce and cornstarch.  Add 1 tsp ground black pepper. Stir to combine.
  3. In a small bowl combine remaining 2 tbsp soy sauce and 1 tbsp cornstarch, vinegar, ketchup honey and 1/2 cup pineapple juice. (If you forget to reserve the juice or wish to use fresh pineapple simply use 1/2 cup of water in place of the pineapple juice.)  Whisk to combine and set aside.
  4. Heat one tablespoon of coconut oil in a large non-stick skillet and cook the chicken until browned – 5 minutes.  Remove the chicken from the pan and set aside.
  5. Add the peppers and white parts of the scallion to the pan and cook until softened – 5 minutes. Add the soy sauce mixture to the pan along with the chicken and green parts of the scallions.  Bring the mixture to a boil to thicken the sauce – 3 minutes.  Serve immediately over rice.

 

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