Hawaiian Chicken
Sometimes cravings for takeout foods can conquer our fortitude and better judgment and we succumb to our appetite. Sweet and sour chicken is a very popular Chinese American entrée that is often loaded with calories and MSG making it very pleasing to the taste buds. Despite its palatability it does not provide many nutrients in the form of vitamins, minerals, fiber, and phytochemicals. By altering a few of the ingredients and the cooking method this meal can be made over into a nutrient dense dish. Turn up the heat with either hot pepper flakes or siracha. Sesame oil gives this dish it a traditional Chinese flavor but substituting it for olive oil is acceptable. Add bell peppers and other vegetables to increase the fiber and nutrients. If you would like a starch, cook brown rice or another whole grain to serve on the side. This dish does require quite a few ingredients but many are inexpensive and common pantry items. Having healthy recipes that can satisfy hankerings for unhealthy food is worth investing the effort because it allows for you to still enjoy your meals while increasing healthy food intake.
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Equipment: Crockpot
Blender Ingredients: 1 lb. Chicken breasts 1 medium onion chopped 1 bell pepper (red, orange, yellow) 1 lb. fresh pineapple chopped 1/2 tsp. fresh ginger 1 cup green vegetable (snow peas, broccoli) 1/4 cup soy sauce (low sodium) 1/4 cups pineapple juice 1 tsp. sesame oil or olive oil 2 garlic cloves 2 tbsp. corn starch 2 tbsp. apple cider vinegar 2 tbsp. honey Siracha or hot pepper flakes (optional) Dash of salt and pepper |
Directions: To the blender add the soy sauce, pineapple juice, sesame oil, garlic corn starch, ginger, honey, siracha, and apple cider vinegar. Puree together until a homogeneous mixture is reached. Pour the sauce into a sauce pan. Season both sides of the chicken with salt and pepper and cut into 1 inch cubes. Place into the crockpot. Wash and cut remaining produce and add it to the slow cooker. Stir until all ingredients have been covered with the sauce. Season with salt and pepper before covering the slow cooker with the lid and setting it on low for at least 6 hours.
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Nutrition Facts
Servings 4.0 Amount Per Serving Calories 359 Total Fat 6 g Saturated Fat 1 g Monounsaturated Fat 2 g Polyunsaturated Fat 1 g Trans Fat 0 g Cholesterol 97 mg Sodium 1058 mg Potassium 613 mg Total Carbohydrate 39 g Dietary Fiber 3 g Sugars 27 g Protein 38 g Vitamin A 4 % Vitamin C 129 % Calcium 5 % Iron 11 % * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA |
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