Protein sweet and sour chicken
This Protein Sweet and Sour Chicken features tender chicken breast coated in a protein-rich batter and tossed in a tangy sweet and sour sauce. The dish is simple to prepare and packed with flavor, making it a great option for those looking to increase their protein intake while enjoying a classic dish.
Cook time 20 min
Prep time 10 min
Ingredients:
1.25 lb chicken breasts2 scoops whey protein powder
1/2 cup cornstarch
3 egg whites
1 tbsp coconut oil
2/3 cup tomato sauce
2 tbsp chili sauce
3 tbsp vinegar
1 tbsp worcestershire sauce
1 tbsp ginger
1/2 tbsp garlic
1 tbsp onion
1 tbsp sesame seeds
This Protein Sweet and Sour Chicken recipe is a great way to enjoy a classic favorite while meeting your protein needs. Loaded with lean chicken breasts and enhanced with whey protein powder, this dish offers a delicious combination of flavors and textures. Perfect for fitness enthusiasts or anyone looking to add a healthy twist to a beloved recipe.
Instructions:
- Start by cutting the chicken breasts into bite-sized pieces.
- In a medium-sized bowl, combine the whey protein powder and cornstarch.
- In a separate bowl, whisk the egg whites until slightly frothy.
- Dredge each piece of chicken first in the egg whites, and then coat evenly with the protein powder and cornstarch mixture.
- Heat 1 tbsp of coconut oil in a large skillet or wok over medium-high heat.
- Add the coated chicken pieces to the skillet in a single layer, making sure not to overcrowd. You may need to do this in batches.
- Cook the chicken for about 4-5 minutes on each side, or until they are golden brown and cooked through. Remove the chicken from the skillet and set it aside.
- In the same skillet, add the tomato sauce, chili sauce, vinegar, Worcestershire sauce, minced ginger, minced garlic, and finely chopped onion.
- Stir the ingredients together and bring the mixture to a simmer. Cook for about 5 minutes, or until the sauce thickens slightly and the flavors are well combined.
- Add the cooked chicken pieces back into the skillet with the sauce.
- Toss the chicken in the sauce until well coated. Allow the chicken to simmer in the sauce for an additional 3-4 minutes to ensure it is heated through and fully combined with the flavors.
- Transfer the sweet and sour chicken to a serving dish.
- Sprinkle the sesame seeds over the top as a garnish.
- Serve the protein sweet and sour chicken over steamed rice, quinoa, or alongside your favorite vegetables for a complete meal.
Enjoy your Protein Sweet and Sour Chicken served hot. With its tangy and savory flavors, this dish will surely become a favorite. Packed with protein and bursting with flavor, it's an excellent way to enjoy a healthy meal without compromising on taste.
Protein sweet and sour chicken FAQ:
Cook the chicken pieces for about 4-5 minutes on each side over medium-high heat. They should be golden brown and cooked through before removing them from the skillet.
The chicken is fully cooked when it reaches an internal temperature of 165°F (75°C) and is no longer pink inside. You can also check by cutting into a piece to see that the juices run clear.
Yes, you can store leftovers in an airtight container in the refrigerator for up to 3-4 days. For longer storage, consider freezing the chicken in the sauce for up to 2 months.
You can substitute whey protein powder with a plant-based protein powder, but the texture and flavor may vary slightly. If protein powder is not available, consider omitting it and using a thicker coating of cornstarch instead.
A large skillet or wok is recommended for cooking this dish to allow enough space for the chicken pieces to cook evenly. Ensure it's large enough to avoid overcrowding, which can lead to steaming rather than browning.
Tips:
- To ensure the chicken pieces cook evenly, make sure they are cut into similar-sized chunks.
- When coating the chicken with egg whites and cornstarch, make sure it is well-coated for a crispy texture.
- For a thicker sauce, simmer for a longer period, allowing it to reduce.
- Feel free to add in your favorite veggies like bell peppers or pineapple chunks for extra flavor and nutrition.
- Sesame seeds can be toasted lightly before adding for an additional layer of flavor.
Nutrition per serving
4 ServingsCalories 370kcal
Protein 50g
Carbohydrates 22g
Fiber 1.91g
Sugar 3.26g
Fat 9g
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