Recipe: Healthy Sweet and Sour Chicken

Chinese take-out tends to deliver the same experience: quickly stuffed, but hungry again an hour later. What’s that all about? My only explanation is that our bodies aren’t meant to sustain on white rice and fortune cookies. Sadly, our take-out indulgences shouldn’t end with us reaching for leftovers after half an hour—that sounds like a caloric catastrophe. So ditch the Chinese take-out menu and try this “health-ed” up sweet and sour chicken recipe!

Healthier Sweet & Sour Chicken

Serves: 4-6

chicken-on-bed-of-rice-recipe

Ingredients

Chicken:

  • 1 pound boneless, skinless chicken breasts, cut into 1-inch chunks
  • Salt and pepper, to season
  • ¼ cup starch (arrowroot, corn, etc)
  • 2 large eggs, beaten
  • 3 tablespoons coconut oil

Sauce:

  • 1/3 cup sugar
  • 1/2 cup apple cider vinegar
  • 1/4 cup ketchup
  • 1 tablespoon soy sauce
  • 1 clove garlic, minced
  • 1/2 tsp starch (arrowroot, corn, etc)

Directions

  1. Preheat oven to 325 degrees F. Lightly grease a 9×13 baking dish.
  2. To make the sauce, whisk sugar, vinegar, ketchup, soy sauce, and garlic powder in a small bowl. Set aside.
  3. In a large bowl, season chicken with salt and pepper. Add starch and toss to coat.
  4. Dip individual chicken pieces into beaten eggs to coat.
  5. Heat coconut oil in a large saucepan. Add chicken and cook until egg has cooked, ~3 minutes (chicken should not be cooked through). Transfer to a paper towel-lined plate; discard excess oil.
  6. Add chicken to prepared baking dish. Top with sweet and sour sauce.
  7. Place chicken in oven and bake until sauce has thickened (~20-25 minutes) and chicken is cooked through (165F). Turn chicken pieces occasionally to evenly coat.
  8. Suggested paring: serve chicken over bed of browned rice

sweet-sour-chicken-rice

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Carly Sippel is a registered yoga teacher, certified life coach, and nutrition nut. She has a Bachelor of Science in Nutritional Dietetics from the University of Minnesota, Twin Cities. She turns her passion into practice, promoting healthy bodies in both her personal and professional life.