Sweet and Sour Chicken


1 large egg
4 teaspoons cornstarch, divided
1 pound skinless, boneless chicken breasts, cut into 1-inch pieces
1/3 cup plus 1 tablespoon ketchup
1/8 teaspoon red pepper
1/4 cup water
3 tablespoons cider vinegar or rice wine vinegar
2 tablespoons brown sugar
1 garlic clove, minced
1 1/2 tablespoons lower-sodium soy sauce
2 tablespoons canola oil, divided
1 red bell pepper, cut into 1-inch pieces
1 yellow bell pepper, cut into 1-inch pieces
1 1/2 cups fresh pineapple chunks
2 teaspoons grated fresh ginger
3 green onions, cut into 1-inch pieces


1. Combine egg and 1 tablespoon cornstarch in a large bowl, stirring with a whisk. Add chicken to bowl; toss to coat.
2. Combine remaining 1 teaspoon cornstarch, ketchup, and next 6 ingredients (through soy sauce) in a bowl, stirring with a whisk.
3. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add bell peppers to pan; cook 2 minutes, stirring frequently. Add pineapple, ginger, and onions to pan; cook 2 minutes, stirring occasionally. Transfer bell pepper mixture to a plate.
4. Add remaining 1 tablespoon oil to pan. Add chicken mixture, allowing any excess egg white mixture to drip back into bowl. Stir-fry 6 minutes or until chicken is browned and done. Add ketchup mixture and bell pepper mixture to pan. Bring to a simmer; simmer 1 minute or until slightly thickened. Serve immediately.

Calories 325; fat 11grams