Let’s Create! // Baked Sweet and Sour Chicken

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:

 

DSC_4433

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.

DSC_4441

 

Next add in the eggs and stir to coat.

DSC_4449

DSC_4450Heat some oil in a large skillet and pan-fry the chicken pieces until just slightly browned, but not cooked through.

DSC_4469While the chicken is browning, mix together your sauce using the remaining ingredients.DSC_4472

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.

DSC_4477

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

 

DSC_4481

Start by heating the canola oil in a large skillet.  Add in the broccoli and carrots and stir fry for 2-3 minutes.

DSC_4491

 

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.

DSC_4503

 

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!

DSC_4520

Click on the recipe cards for printable versions.Baked Sweet and Sour Chicken

 

 

Fried Rice

 

 

 

 

 

 

 

Candi Merritt

Certified Nutrition Education Assistant

 

 

3 replies

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s