Friday, August 5, 2011

Honey Crunchy Chicken

A healthier version of a common Chinese restaurant meal...recipe and source below.

We started with broccoli, red bell pepper, and sugar snap peas -- sauteed in a little olive oil and garlic.


Dip chicken pieces in egg whites and then dredge in corn starch.


Sautee coated chicken pieces in olive oil. The cornstarch will give the chicken a crispy tempura-like batter.


Add veggies back into skillet -- toss in honey (about 1/4 cup) and soy sauce.


Serve over white rice.


Honey Crunchy Chicken

2 whole Egg Whites

⅓ cups Cornstarch Or Flour

3 Tablespoons Olive Oil

1 cup Broccoli Florets

½ whole Red Pepper, Thinly Sliced

¾ cups Sugar Snap Peas

1 Tablespoon Soy Sauce

1 clove Garlic, Minced

1 pound Thin Sliced, Boneless, Skinless Chicken Breasts

¼ cups Honey

Salt And Pepper

Prepare and slice all veggies. Heat a large skillet over medium-high heat and add 1 tablespoon olive oil. Add veggies with a sprinkle of salt and pepper and saute for about 5 minutes, until softened. Add in soy sauce and garlic and stir so veggies are coated, about 60 seconds. Remove from skillet and set aside in a bowl.

Cut chicken into 1-inch pieces and season with salt and pepper. Heat the same skillet (or you can use a different one, I just use the same to make it easier) over medium-high heat and add remaining olive oil. Dip chicken pieces in egg whites and then lightly dredge in cornstarch or flour. (The cornstarch will yield a crispier tempura-like batter.) Add to the skillet and let brown for 2-3 minutes, then flip. Continue with remaining chicken pieces, and do so in batches if needed.

Once chicken is cooked, add veggies back in the skillet. Add honey and thoroughly mix to combine. Taste and season with salt, pepper, additional honey or soy sauce. Serve with rice.

source

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