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Tuesday, August 24, 2010

sweet and sour pineapple chicken

remember my not-so-fried orange chicken? this is a sweet and sour version of that. i really like asian food, but i really don't like how greasy it is. this version is delicious with almost no oil... it doesn't just taste good, but it will make you feel good too.

sweet and sour pineapple chicken
4+ large servings


2 large boneless, skinless chicken breasts, cut into chunks
3/4 cup flour
1 teaspoon salt
1/2 teaspoon pepper

stir fry in:
2 teaspoons olive oil
1 tablespoon soy sauce
2 tablespoons pineapple juice (from the can of pineapple)
1/2 teaspoon sugar

sauce:
1/4 cup ketchup
1/4 soy sauce
1/4 cup brown sugar
2 tablespoons cider vinegar
1 teaspoon ginger
rest of the juice from the can of pineapple (minus the above 2 tablespoons)

1 20 oz can chunk pineapple
2 cloves garlic, minced
1 green pepper, sliced thin
2 carrots, julienned
1-2 green onions, thinly sliced
1 medium yellow squashed, thinly sliced

cornstarch

1. combine flour, salt and pepper in a bag. add chicken pieces and mix them around to coat.
2. combine 2 teaspoons olive oil, 1 tablespoon soy sauce, 2 tablespoons pineapple juice (from the can of pineapple) and 1/2 teaspoon sugar in large skillet or wok. heat for a minute.
3. add flour-coated chicken to skillet/wok. stir to coat with sauce. let chicken brown on one side, then stir and let brown again. repeat until chicken is almost done inside. add the pineapple, garlic, green pepper, carrots, onions and squash. stir to coat then cover and let steam for 2-3 minutes.
4. combine all sauce ingredients (ketchup, soy sauce, brown sugar, vinegar, ginger, pineapple juice) and pour over contents of skillet/wok. let sauce get hot and help finish cooking the veggies until they are crisp-tender.
5. add cornstarch a little at a time to thicken sauce.
6. serve with steamed white rice.

2 comments:

Judy said...

I made this last night and it was amazing! I linked to it here because it was so good! I loved how the pineapple flavor explodes in your mouth. Thanks for sharing!

Mary said...

Looks yummy! Here's another version that I just made and loved!

1 lb chicken cut into 1 in. cubes
1 cup sliced celery
1 cup onion cut into 1 in. cubes
2 carrots cut
1 green pepper cut into 1 in. cubes
1 can pinapple chunks (use the juice for the sauce)

*Just stir fry everything. You can do it in a little oil if you want. Then pour the sauce on top. Cook rice to go with it all.

Sauce:

1 cup pineapple juice (from the pineapple)
1/2 cup vinegar
1 Tbsp soy sauce
1 cup brown sugar
1/4 cup ketchup
2 Tbsp cornstarch

*bring to a boil, pour over vegetables

healthy cooking on a budget

disclaimer: i don't claim to be an expert on cooking, weight loss or even healthy eating, but i do love to cook, find healthy, taste bud-friendly tricks and most of all, i love to eat!

qualifications: what qualifies me to blog on cooking healthy on a small budget? well, as my husband is still a student, my budget is not what you'd call large. and as for the healthy part, when i was 10 i was diagnosed with pancreatitus - a disease that doesn't effect me much anymore unless i eat food that is too greasy or has too much fat (in which case, well, let's just say i get really sick). this had steered my experience and limited cooking expertise in a health-conscious direction.

please feel free to comment, criticise, rate recipes, try ideas and make requests for future posts!