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Recipes

Tasty Thursday – Sweet and Sour Chicken Recipe To Build Muscle

By April 19, 2012 17 Comments

nutrition for women

Sweet and Sour Chicken
Recipe Type: Main Dish
Author: Oxygen magazine and Flavia (slight changes)
Prep time: 20 mins
Cook time: 15 mins
Total time: 35 mins
Serves: 1
The traditional sweet and sour chicken you find from restaurants and grocery stores are loaded with fat, sugar and sodium. Try this low fat, low soduim recipe.
Ingredients
  • 4oz chicken
  • 1 tsp garlic powder
  • 1 tsp red pepper flakes
  • 1 red bell pepper
  • 1tbsp low-sugar ketchup
  • 1 tbsp spicy brown mustard
  • 1 tbsp apricot mashed
Instructions
  1. Dice chicken into bit-sized pieces and season with garlic powder and red pepper flakes.
  2. Set skillet on medium-heat and spay with some organic extra virgin olive oil cooking spray.
  3. Add chicken and cook for about 6-8 minutes.
  4. Meanwhile, slice bell peppers and set aside/ In a small bowl mix together ketchup, mustard and apricot. Once the chicken is cooked add the sauce and peppers to skillet. Lower, heat and continue to cool for 5 minutes to heat through.
  5. Now you are ready to serve.
Serving size: 1 Calories: 230 Fat: 2g Carbohydrates: 7g Sugar: 6g Fiber: 1g Protein: 28g
Notes

Eating ketchup often is not recommended.

 

Author Flavia

More posts by Flavia

Join the discussion 17 Comments

  • Eileen Warren says:

    Flavia,
    Thanks for recipe. Glad the move to your new home went smoothly.
    Eileen

  • lindsey says:

    Lovely. Instead of ketchup could you use tomoto puree or would that just taste rank? I am going to make this on Friday!

  • Anna says:

    Yay! Tasty Thursdays are back! This recipe looks really good and simple, thanks. I like the easy to print out feature as well. have a great weekend Flavia!

  • Anna says:

    oh by the way, I really like you being on Live Large! I love your laugh and when you have to drop in a story. 🙂

  • Channii says:

    Great recipe, I’ll definitely be trying this thank you!

    I was hoping you could provide some advice on buying the right protein supplement? With so many different kinds, it’s hard to know which is best for a fat loss goal. Is there a particular type (not brand becaase I live in Australia and may not be able to get all the American brands) that is most suitable for those doing weight training 3-4 times a week?

    • Flavia says:

      Hey Channii, look for New Zealand Whey protein…it is one of the BEST out there because it’s pure.

      • Channii says:

        Great thank you! Do you recommend whey protein isolate or concentrate? I’m unsure really of what the difference is between the two!

  • Cindy (Sydney, Australia) says:

    Hi Flavia,

    thanks for the recipe. I like a sweet and sour on occasion but have never tried to make it this healthy. i assume when you say ” 1 tbsp mashed apricot” you are talking about using the actual fruit, not dried and reconstituted or anything like that?
    I was also going to offer a suggestion about the “ketchup”. A better alternative would be tomato paste (not sure if you call it that in the USA) that is pure tomatos. If you needed sweetness you could add a touch of stevia or i like to add some fresh cut up pineapple and i use the juice in the sauce. I’m not sure how you feel about eating fruit with protein but it is the traditional ‘sweetness’ in Sweet and Sour here in Australia.
    Hope this helps.
    have a great day
    P.S. i love your office. The natural light from those gorgeous windows must make you feel so good while working away. Congrats to you and Vince on your new home. i hope it brings you both lots of love and happiness and creates memories to last you a lifetime.

  • iggy monteiro says:

    as always u r really amazing. u dish out these wonderful n tasty recipies. they r really mouth watering, even without eating them i can relish the taste. thank u very much. lv u.

  • Angela says:

    Thank you! I needed a tasty, healthy option for my girls’ nights. I host every other Thursday and sometimes it’s hard to try to find that balance that keeps me at least somewhat on my plan while not driving everyone else crazy lol. I will definitely have to try this out for next Thursday. Thanks again!

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