According to the America Heart Association, Chinese food is one of America’s most popular ethnic cuisines. When it comes to Chinese dishes, it’s important to watch the amount of sodium. When ordering Chinese food from a restaurant, you have limited choices about what goes into the food and how it is prepared. Instead of a restaurant, try making a Chinese dish at home. One of our family favorites is Sweet and Sour Chicken. It’s easy to make and low in sodium. Did I mention that it’s also delicious?
To make Sweet and Sour Chicken, start by gathering your ingredients:
3-4 boneless chicken breasts, chopped
3/4 cup corn starch
2 eggs, beaten
2 Tbsp. canola oil
1/4 cup sugar
4 Tbsp. ketchup
1 Tbsp. low-sodium soy sauce
1/2 cup distilled white vinegar
1 tsp. garlic salt
Preheat your oven to 325 degrees. While your oven is heating up, place the cornstarch and chicken in a medium bowl. Stir them together until the chicken is coated in cornstarch.
Next add in the eggs and stir to coat.
When the chicken is ready, spray a 9×13 casserole dish with non-stick cooking spray and place the chicken in the dish. Pour the sauce on top, covering the chicken.
The chicken is now ready to bake! Stick in in the oven for 60 minutes. You’ll want to stir every 15 minutes to keep the chicken well coated in sauce.
While the chicken is cooking, you might as well make up some fried rice to serve on the side. You’ll need:
3 cups cooked brown rice
1 1/2 cups broccoli, chopped
1 cup carrots, chopped
1 cup peas, fresh or frozen
3 green onions, chopped
2 eggs, scrambled
2 Tbsp. low-sodium soy sauce
1 Tbsp. canola oil
Start by heating the canola oil in a large skillet. Add in the broccoli and carrots and stir fry for 2-3 minutes.
Add in the rice and stir fry 2-3 minutes until the rice is warmed through. Add in the eggs, onions, peas, and soy sauce. Cook an additional 2-3 minutes.
Keep the rice warming while you wait for the chicken to finish. Serve the chicken and rice with a side of fruit and a glass of milk to make it a MyPlate meal. Enjoy!
Certified Nutrition Education Assistant