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Sweet & Sour Crispy Chicken
Nb persons: 4
Yield:
Preparation time:
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| Sweet and Sour Crispy Chicken | |
| 12 | prunes, (about 1/2 cup) |
| 1/2 cup | hot water |
| Non-stick cooking spray | |
| 2 | shallots, minced |
| 1/2 | red onion, alternative |
| 1 tablespoons | brown sugar |
| 1 tablespoon | low sodium soy sauce |
| 2 cups | whole wheat flour |
| 2 tablespoons | ground flax |
| 2 | egg whites |
| 4 | boneless, skinless chicken breast, sliced into 4-inch long fingers |
| 1/4 teaspoon | salt |
| 2 tablespoons | olive oil |
Prepare the sweet and sour sauce. Place the prune in the hot water and soak for 30 minute until the prunes are soft. Heat a small saucepan and coat the bottom with cooking spray. Add the shallots or onions and cook 1 to 2 minutes, stirring often until the shallots or onion is soft. Add the chicken broth, balsamic vinegar, brown sugar, and prunes along with the soaking water. Cook 2 to 3 minutes until the liquid reduces by one third. Transfer to a blender and blend until smooth.
Place the flour, flax, and cornstarch on a sheet of wax paper. Mix them together with your fingertips. Place the eggs in a shallow bowl and whisk. Sprinkle the chicken with salt and dip into the egg. Press into the flour mixture and transfer to a plate.
Preheat the oven to 400ºF. Heat two large skillets over high heat. Coat with cooking spray and add the chicken. Reduce the heat to medium and cook 2 to 3 minutes until the chicken begins to brown. Coat the tops of the chicken with a thin layer of cooking spray. Turn the chicken and slide the skillet into the oven. Bake 5 to 6 minutes until the chicken is cooked through and no longer pink and translucent in the center. Serve immediately with the sweet and sour sauce.
Nutritional Stats Per Serving (1/2 pound with 1/4 cup sauce): 460 calories, 52 g protein, 29 g carbohydrates, 14 g fat (2 g saturated), 145 mg cholesterol, 2 g fiber, 688 mg sodium.
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