This is a healthy version of the favorite appetizers that have fried chicken. To lighten up everything without sacrificing flavor, fry chicken, add classic sweet sour cream and top up the whole dish with some vegetables added for good measure. Take a look at this video to see the whole process!
Smarts: The sauce usually served with Sweet and Sour Chicken is super sweet. Since you are doing this from the beginning, be sure to taste and adjust to your taste - add more sugar for sweetness or vinegar. You can even add a pinch of chili if you want some spice.
Ingredients:
Rice (enough for two meals):
Rice, brown or white (uncooked - enough for 2 meals) - 1 2/3 cups
Baked Sweet and Sour Chicken:
Broccoli - 12 oz, florets
Cilantro - 1/4 cup, chopped
Pineapple chunks, canned in juice (20oz / 567g) - 1 can, drained, juice reserved
Chicken breasts, boneless and skinless - 1 lb, sliced into strips (sub chicken breast tenders)
Cornstarch - 1 1/2 Tbsp
Oil, cooking - 2 Tbsp
Sweet and sour sauce (ingredients listed separately) - ~1 cup
Sweet and Sour Sauce:
Pineapple juice - 3/4 cup (reserved from canned pineapple)
Brown sugar - 3 Tbsp
Ketchup - 3 Tbsp
Soy sauce, low-sodium - 2 Tbsp
Vinegar, rice - 1 Tbsp
Water - 2 Tbsp
Cornstarch - 1 1/2 Tbsp
Prepare:
Rice - This made enough for two nights. Give the white rice, rinse until clear. Fill the pot or the rice cooker (rice cooker) with rice, water (use 2: 1 ratio for water for rice) and a little salt. Cover and boil. After boiling water, stirring, cool down to medium and cover. Check for white rice after ~ 20 minutes; brown at ~ 45 minutes. Rice is made when it absorbs all water. If it is not done, leave the lid on until all the water has been absorbed. Remove the lid to release steam and fluff with a wooden spatula after 5 minutes. (Can be done before 5 days).
Broccoli - Chop broccoli into the flowers. (Can be done before 5 days)
Coriander - Chop the coriander. (Can be done before 3 days)
Pineapple - Put a filter on a bowl. Pour the pineapple into the filter. Reserve pineapple juice for sauces and store separate pineapple pieces. (Can be done before 3 days)
Chicken - Chicken slices into strips. Season with some salt and black pepper and tenderize with a fork. (Can be done before 1 day
Make:
Heat up to 400F / 204C.
While the oven is hot, place a small saucepan over medium heat with reserved pineapple juice (only the number listed for the sauce, remove any extra), brown sugar, tomato sauce, soy sauce and vinegar. Beat with water and cornstarch (portion for sauces) and add to the sauce while stirring. Sauce boil until thick, 2 to 3 minutes. Set aside.
Toss chicken in cornstarch (chicken section).
Heat a Dutch oven with oil over medium heat. Add chicken and sauce on both sides (chicken does not need to be cooked through), ~ 2 minutes each side.
Chicken top with broccoli, pineapple and sauce. Cover the lid (or tighten it with a leaf) and transfer to the oven. Grind, cover, until the sauce is bubbling and cooked chicken, 12 to 15 minutes.
Recover the rice if done first (remember to spend half for the fifth).
Divide between bowl and top with broccoli, pineapple and chicken. Head with cilantro and enjoy!
by@taithanhvu
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Thanks. Looks delicious.
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thanks my fr