Wednesday, February 27, 2013

Clean Eating Sweet & Sour Chicken


On my never-ending quest to find recipes that my 4 year old and almost-2 year old will eat, I came across this one in my Clean Eating 2 Cookbook.  Knowing the kids love for pineapple, I figured this one could be a winner.  It does have peppers and onions in it, but that didn't deter me.  We have a "you take one bite" rule in this house.  I've written about my own picky ways and I want my kids to try things even if they don't appear to look all that delicious.  This is one of those recipes that I immediately got kick back from based on looks, but once they both tried it?  Well, a picture speaks a thousand words! He even requested to have it again tonight! Winning :)  

If you aren't ready to make this right away, you can pre-chop your vegetables and marinate the chicken for up to 8 hours before you throw it all together for dinner.  I prepped this on Sunday after letting the chicken marinate on Saturday night. The leftovers are quite tasty so don't hesitate to add this one to your Sunday prep routine.  Also, the marinade in and of itself is pretty awesome and I think I'll be using it again for stir-frys and other Asian-inspired dishes. 

Clean Eating Sweet & Sour Chicken
Serves 6

INGREDIENTS:
  • 1/3 cup low-sodium soy sauce
  • 2 tbsp raw honey
  • 2 cloves garlic, minced
  • 1 tsp fresh ginger, grated
  • 1/4 tsp crushed red pepper flakes
  • 1 1/4 lb boneless, skinless chicken breasts (about 4 breasts), chopped into 1-inch pieces
  • 1 medium red bell pepper, cut into 1-inch chunks (about 1 cup)
  • 1 medium green bell pepper, cut into 1-inch chunks (about 1 cup)
  • 1 small yellow onion, chopped (about 3/4 cup)
  • 1/2 fresh pineapple, cut into 1-inch cubes (about 1 3/4 cups)
  • 12 sprigs fresh cilantro, chopped (about 1/4 cup) (*I omitted this)
  • 1 1/2 cups cooked brown rice, optional
INSTRUCTIONS:
  1. In a small bowl, whisk together soy sauce, honey, garlic, ginger and pepper flakes. Place chicken in a large shallow dish. Pour soy sauce mixture over chicken, tossing gently. Cover and refrigerate for at least 30 minutes or up to 8 hours.
  2. Heat a large nonstick skillet over medium-high heat. Add chicken and marinade and sauté for 5 minutes or until chicken is cooked through. Add bell peppers and onion and cook for 5 minutes or until vegetables are slightly tender. Add pineapple and cook for 2 more minutes. Sprinkle with cilantro and serve immediately over rice for a complete meal, if desired.
Nutrients per serving (1 1/4 cups chicken mixture; not including rice): Calories: 161, Total Fat: 1.5 g, Sat. Fat 0.25 g, Monounsaturated Fat: 0.25 g, Polyunsaturated Fat: 0.5 g, Carbs: 17 g, Fiber: 2 g, Sugars: 13 g, Protein: 21 g, Sodium: 404 mg, Cholesterol: 48 mg 

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