If you’re looking for the usual fried “chicken” pieces (is that grisly stuff really chicken? It seems rather suspicious to me!) served with scary hot pinkish-red sauce, you’re in the wrong place! What I have instead is a wonderful version that does not involve frying, but does involve real chicken, with the only red in it coming from the peppers. It’s real. It’s healthy. It’s bright & colorful. It’s delicious! For reals.
Although I found this recipe unique and refreshing, I balked a little at the green beans. They just seem so random! I considered subbing green peppers, but I went with it and it all worked great, plus they made for a some nice visual variety amidst the square-ish chunks of chicken and peppers. I’d recommend following the directions, however, and cutting the green beans in half, because I discovered that forgetting to do so makes serving and eating them kind of tricky. Oh well, it was still delicious and there’s always next time!
Sweet and Sour Chicken with Green Beans
Printable recipe with picture
1 cup long-grain brown rice
1 tablespoon cornstarch
1/4 cup sugar
1/4 cup light soy sauce
1/4 cup white vinegar
1 tablespoon canola oil
1 1/4 pounds boneless, skinless chicken breast, cut into 1-inch pieces
2 bell peppers (any color) seeded and diced large
1/2 lb green beans, trimmed and halved
5 scallions, thinly sliced
2-inch piece fresh ginger, peeled and minced
3 garlic cloves, minced
Cook rice according to package directions. Heat oil over high in wok. Add chicken, peppers, green beans and cook until softened, 5 min. Add scallions, ginger garlic and cook until chicken is cooked through and vegetables are tender, 4 min. Whisk soy sauce mixture, add to skillet, and cook until sauce is thickened, 3 min.
Serves 4. Per serving: 470 calories; 7 g fat; 63 g carb; 7 g fiber; 39 g protein
Recipe source: Everyday Food January/February 2011
This post is linked with Cupcake Muffins for this week’s BSI: green beans!