Monday, January 2, 2012

Chinese Sweet & Sour Chicken

For the past couple of years we have celebrated New Years Eve with our traditional Chinese buffet at home. This healthy version is just as good or even better than what I have had at Chinese restaurants. The best part is, it is healthy, not deep fried, and not dripping with grease.

 Chinese Sweet & Sour Chicken
1/2 cup whole-wheat flour, more if needed
1 1/2 cup whole-wheat panko breadcrumbs, more if needed
2 large egg whites
3 skinless chicken breasts, cut into 1-inch cubes
2/3 cup rice wine vinegar
1/2 cup sucanat or brown sugar
2 tablespoon ketchup
2 teaspoon soy sauce
4 teaspoons cornstarch mixed with 8 teaspoons water
1 green bell pepper, cut into chunks
1 small can pineapple, chunks

Preheat oven to 450 F. 
Place a wire rack (like a cookie cooling rack) on a foil-lined baking sheet, and set aside.
Put the flour in a shallow dish.  Place the panko in another shallow dish.  In a medium bowl, whip the egg whites with a whisk until they are extremely foamy but not quite holding peaks. 
Working in batches, dredge the chicken in the flour (shaking off excess), add the chicken to the egg whites and toss to coat completely.  Add the chicken, a few pieces at a time, to the panko and toss to coat.  Make sure they are completely coated.
Spread the chicken out on the wire rack, in a single layer.  Bake chicken until the breading is golden and crispy and then chicken is cooked through, about 10 minutes.
While the chicken is cooking....
Mix the rice wine vinegar, sucanat, ketchup, and soy sauce together and bring to a boil in a small pot. Mix together the cornstarch and water, add to the other ingredients and stir to thicken.

Add bell peppers, and as many chunks of pineapple as you want to the sauce. When the chicken is done add the chicken to the sauce. Stir to coat and serve over brown rice.
(Serve 3-4)

If you like extra sauce, double the sauce recipe.

 Did you know studies show that eating whole grains instead of refined grains lowers the risk of many chronic diseases?!

The benefits of whole grains most documented by repeated studies include:
  • stroke risk reduced 30-36%
  • type 2 diabetes risk reduced 21-30%
  • heart disease risk reduced 25-28%
  • better weight maintenance
Other benefits indicated by recent studies include:
  • reduced risk of asthma
  • healthier carotid arteries
  • reduction of inflammatory disease risk
  • lower risk of colorectal cancer
  • healthier blood pressure levels
  • less gum disease and tooth loss


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