Diabetes Friendly Sweet and Sour Chicken

Tuesday, January 26th, 2010 at 3:10 PM

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One of the most popular and delicious Chinese Food dishes is Sweet and Sour Chicken.

This saucy exotic dish usually contains too much processed sugar for our diabetic loved ones to enjoy.

Try making this healthy diabetes friendly version at home. It is easy to make and the ingredients can be found at any grocery store.

Substitute the chicken with tempeh or tofu to make it vegan or vegetarian.

1 lb. boneless chicken breast (tempeh or tofu can be substituted), cubed
2 tbsp. hot pepper oil
1 12 oz can of sliced carrots, drained
1 medium onion sliced
1 red bell pepper, chopped
1 green bell pepper, chopped

1-8 oz can of mandarin slices or pineapple 8 with NO sugar added. Separate the fruit from the juice and save the juice.

Diabetes friendly Sweet and Sour Sauce:

Remaining juice from can of fruit
1 6 oz can orange or pineapple juice
½ c rice vinegar
2/3 c catsup
1 c artificial sweetening powder
4 tbsp. agar-agar or corn starch
¼ tsp. five spice Chinese seasoning
1/8 tsp. powdered ginger

To Prepare:

Brush the chicken, tempeh or tofu with vegetable oil. Place pieces in a shallow pan and place in a pre-heated oven of 350 degrees. Bake until lightly browned (7-15 minutes) and turn pieces over to brown on the other side. Remove from oven and set aside.

Now its time to prepare the diabetes friendly sweet and sour sauce. Take out a sauce pan and pour in the juice, rice vinegar, catsup, artificial sweetener, Chinese spice powder and the powdered ginger. Turn the stove on low and blend together using a wisk. Let this mixture come to a low simmer.

While waiting for the liquid to simmer ready the agar-agar or corn starch by dissolving it in small amount of warm water. When the liquid simmers add the dissolved agar-agar or cornstarch and wisk until completely blended. Stir constantly with a wooden spoon as the liquid comes to a simmer again, this time it will begin to thicken. Turn off heat and cover.

Take out a large fry pan and heat it on a medium high heat, then add the oil. Add the onions and stir, add the peppers and stir, add the fruit and stir for 3-5 minutes. Add the cubed chicken, tempeh or tofu stir for one minute and add the prepared sweet and sour sauce. Stir all ingredients, cover and simmer on low heat until vegetables are slightly soft.

Serve over brown or white rice.