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Sweet and Sour Chicken

by chefnatskitchen

This healthy take on Sweet and Sour Chicken is packed with lean protein, veggies, fresh pineapple and a delicious homemade sauce. It’s on the table in under 30 minutes, and is perfect for a weeknight dinner. It also reheats well for meal prep!

Ingredient Notes and Health Benefits

Chicken Tenderloins: A great lean source of protein. You could also use chicken breast as long as you cut it into small pieces.

Red Bell Peppers: High in vitamin C, B6 and folate.  They also add great color to this recipe and are so yummy.

Pineapple: To save time, I buy the pre-cut pineapple from the produce section of Trader Joe’s. High in antioxidants, vitamin C, manganese, vitamin B6, potassium and magnesium. Not only are they very healthy but they add a little sweetness to this recipe.

Ground Flaxseed: This is the first layer of breading for the chicken.  Rather than use cornstarch (which is commonly used for this), I much prefer flaxseed.  It is high in omega 3’s, fiber and lignans, which may help prevent cancer.

Almond Flour: A great gluten-free flour that is high in protein and monounsaturated fats.

Apple Cider Vinegar: It is antimicrobial and an antioxidant.

Farro: A highly nutritious grain, farro is high in fiber, protein, manganese and zinc. You could also use another grain such as rice, couscous or quinoa.

How to Make Sweet and Sour Chicken:

First, cook Farro according to package directions. This will take about 10 minutes. Next, cut chicken into 1/2-inch pieces and place in a large ziploc bag with the 1/2 cup of flaxseed. Close Ziploc bag and shake to coat chicken. Place 3 eggs into a bowl and whisk. Pour almond flour into a second bowl. Place chicken into eggs and coat, then place in flour and coat. Pour olive oil into a medium hot skillet and add coated chicken into the skillet. Cook the chicken for 3-4 minutes per side. While the chicken is cooking, chop red and green bell peppers, onion and pineapple. Place sauce ingredients into a medium sized mixing bowl and whisk together. Remove chicken from skillet and place on a plate. Add veggies to skillet and cook for 2-3 minutes. Add chicken back to skillet, pour sauce in and stir to coat all ingredients in the sauce. Cover and let simmer for 5 minutes. Remove from skillet using a large spoon and top with sesame seeds. 

Sweet and Sour Chicken

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Serves: 5 Prep Time: Cooking Time:
Nutrition facts: 200 calories 20 grams fat
Rating: 4.2/5
( 9 voted )

Ingredients

1 lb chicken tenderloins, cut into 1/2 inch pieces
1 red bell pepper, cut into squares
1 green bell pepper, cut into squares
1 yellow onion, cut into squares
2 cups pineapple, cut into squares
8 oz farro
1/2 cup ground flaxseed
3 eggs, beaten
1 cup almond flour
3 tbsp extra virgin olive oil
1 tbsp sesame seeds
Sauce:
4 tbsp low sodium soy sauce
1/2 cup apple cider vinegar
1/4 cup sweet chili sauce
1/3 cup ketchup
1/4 cup brown sugar
4 garlic cloves, minced

Instructions

  1. Cook farro according to package directions. This will take about 10 minutes.
  2. Cut chicken into 1/2 inch pieces and place in a large ziploc bag with the 1/2 cup of flaxseed. Shake to coat chicken. 
  3. Place 3 eggs into a bowl and whisk. 
  4. Pour almond flour into a second bowl. 
  5. Place chicken into eggs and coat. Then place in flour and coat. 
  6. Pour olive oil into a medium hot skillet and add coated chicken into the skillet. Cook for 3-4 minutes per side. 
  7. While the chicken is cooking, chop red and green bell peppers, onion and pineapple. 
  8. Place sauce ingredients into a medium sized mixing bowl and whisk together. 
  9. Remove chicken from skillet and place on a plate. 
  10. Add veggies to skillet and cook for 2-3 minutes. 
  11. Add chicken back to skillet, pour sauce in and stir to coat all ingredients in the sauce. Cover and let simmer for 5 minutes. 
  12. Remove from skillet using a large spoon and top with sesame seeds. 

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