Friday, February 14, 2014

Sweet and Sour Chicken (Gluten-Free and Healthy)

Serves 6 to 8

American-Chinese foods are usually loaded with calories and sky-high in fat, sodium and cholesterol; and rarely are gluten-free. Thankfully, here's one of my favorite Chinese Restaurant indulgences in a much healthier, make-at-home version. You may use store bought sweet-n-sour sauce but be mindful of its label and ingredient list. Store bought anything will have extra sugar and sodium as it's used as a preservative for longer shel-life; and a whole lot of other not-so-good for you stuff.  For those who are gluten-free, most condiments are loaded with gluten, so be watchful for that too.








Ingredients (Sauce)
1 tbsp gf cornstarch 
1/3c low-sodium chicken broth
1/3c red wine vinegar
2 tbsp frozen pineapple juice
2 tbsp chopped pimiento
1 tbsp tamari sauce
1/4 tsp garlic powder
1/4 tsp ginger
1 tbsp honey, agave or maple syrup

Ingredients (Chicken)
1 large onion, thinly sliced
2 green bell peppers, seeded and cut into strips
2 cloves garlic, chopped
2 to 21/2 lb cooked boneless, skinless chicken breasts

Directions
  1. Boil broth and cornstarch in small saucepan over medium-high heat.
  2. Whisk mixture until it thickens.  
  3. Add remaining ingredients for Sauce and cook 2 minutes. 
  4. Melt a dab of coconut or olive oil (spray is fine if you prefer) into a large skillet over medium heat and sauté onions, green peppers and garlic until tender, about 5 minutes. 
  5. Add chicken, sweet & sour sauce, and continue cooking 3 to 4 minutes or until chicken is fully cooked. 
  6. Spoon over rice and choice of vegetables.  

Health Benefits
This meal is loaded with flavor and packed with muscle building protein.  Lean proteins like chicken are key for muscle development and optimal hair, nail and skin health.

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