Sweet and Sour Chicken

I have tried many a sweet and sour chicken recipe in my lifetime. This one has topped them all! I saw the original recipe on a site called "carlsbadcravings.com" and I have adapted it slightly to make it just a little more points friendly. Never-the-less, it is still fairly high in points and should be saved for a real treat.

serves 8 ( 1/2 c. cooked rice + 1/8 chicken mixture = 13 points +)

Chicken:

• 1-1/2 lbs. boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 egg, beaten
• 1 T. water
• 1/2 c. flour
• 2/3 c. cornstarch
• 1/2 tsp. garlic powder
• 1/2 tsp. salt
• 1/4 tsp. pepper
• 1/4 tsp. ground ginger
• 2 T. coconut oil or oil of your choosing

Sweet and Sour Sauce:

• 1/2 c. pineapple juice ( from a 20 oz. can of pineapple tidbits)
• 1 c. red wine vinegar
• 1-1/2 c. sugar
• 6 T. ketchup
• 1 small onion, diced
• 2 T. low-sodium soy sauce
• 1 T. crushed garlic
• 1 tsp. salt
• 1/2 tsp. red pepper flakes
• 1 tsp. crushed ginger

Vegetables/ Pineapple

• 1 ( 20 oz) can pineapple tidbits ( drain and use juice in sauce)
• 1 green bell pepper, chopped
• 1 red bell pepper, chopped
• 1 c. very thinly sliced carrots

Preheat oven to 375 degrees.

Add sweet and sour sauce ingredients to a medium or large pot. Stir and bring to a boil. Reduce heat and simmer for 20 minutes.
Meanwhile, beat 1 egg and add 1 T. water. Place flour in a gallon sized ziplock bag. In another gallon sized bag, combine cornstarch, garlic powder, salt, pepper, and ground ginger.

Dip chicken pieces in egg and then place in bag with flour. Shake to coat. Remove chicken from bag and place in bag with cornstarch mixture. Shake to thoroughly coat.

Heat a large nonstick skillet coated with cooking spray. Add oil and swirl to coat. Add chicken and cook 2 minutes per side or until just browned, but not cooked through. Transfer chicken to a 13 x 9 inch baking dish coated with nonstick spray.

Add the vegetables and pineapple to the sweet and sour sauce. Stir. Pour over chicken and stir to combine.

Bake at 375 for 30-45 minutes or until sauce is thickened. Stir occasionally. Serve over rice. 

Chicken Kiev and Roasted Potato Wedges

shown without potato wedges

from  " Cooking Light"

serves 4 ( 1 chicken breast half and about 1 c. potatoes = 13 points + )
3-½ T. butter, softened and divided
¼ tsp. dill weed
¾ tsp. salt, divided
¼ tsp. pepper
1 garlic clove, minced
4 ( 6 oz. ) boneless, skinless chicken breast halves
2 T. water
2 large egg whites
1 c. Panko bread crumbs
1-½ lbs. baking potatoes, cut into ¼" thick wedges

Combine 2 T. butter, dill, ⅛ tsp. salt, pepper and garlic in a bowl. Refrigerate 1 hour.
Slice chicken breasts lengthwise, cutting to, but not through the other side. Open halves laying chicken flat. Place chicken between 2 sheets of plastic wrap. Pound to ¼ " thickness.
Place about 1-½ tsp. butter mixture in the center of each chicken breast. Roll up jelly roll fashion. Tuck in sides and secure with toothpicks.
Mix egg whites with water. Dip chicken in egg whites, then coat in Panko bread crumbs. Place chicken on a baking sheet coated with cooking spray. Bake at 425 for 35 minutes or until chicken is done.
Place potatoes on a baking sheet coated with cooking spray. Sprinkle potatoes with remainign salt; toss. Bake at 425 for 40 minutes or until tender, turning once. Place potatoes in a bowl. Toss with remaining butter. Serve with chicken.