Protein sweet and sour chicken
Enjoy a healthier twist on a classic favorite with this Protein Sweet and Sour Chicken recipe. Made with chicken breasts, whey protein powder, and a delicious blend of tomato and chili sauces, vinegar, garlic, and sesame seeds, this dish is both savory and nutritious. Perfect for a protein-packed meal that doesn’t compromise on flavor!
- 23 Feb 2025
- Cook time 20 min
- Prep time 10 min
- 4 Servings
- 13 Ingredients
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.
Ingredients:
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.
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.
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.
| Nutrition Facts | |
|---|---|
| Serving Size | 270 grams |
| Energy | |
| Calories 370kcal | 19% |
| Protein | |
| Protein 50g | 32% |
| Carbohydrates | |
| Carbohydrates 22g | 6% |
| Fiber 1.91g | 5% |
| Sugar 3.26g | 3% |
| Fat | |
| Fat 9g | 10% |
| Saturated 3.98g | 13% |
| Cholesterol 110mg | - |
| Vitamins | |
| Vitamin A 24ug | 3% |
| Choline 160mg | 29% |
| Vitamin B1 0.26mg | 22% |
| Vitamin B2 0.69mg | 53% |
| Vitamin B3 15mg | 91% |
| Vitamin B6 1.33mg | 78% |
| Vitamin B9 27ug | 7% |
| Vitamin B12 0.69ug | 29% |
| Vitamin C 4.86mg | 5% |
| Vitamin E 1.57mg | 10% |
| Vitamin K 1.64ug | 1% |
| Minerals | |
| Calcium, Ca 100mg | 7% |
| Copper, Cu 0.18mg | 20% |
| Iron, Fe 1.92mg | 17% |
| Magnesium, Mg 90mg | 22% |
| Phosphorus, P 540mg | 43% |
| Potassium, K 810mg | 24% |
| Selenium, Se 44ug | 79% |
| Sodium, Na 480mg | 32% |
| Zinc, Zn 2.24mg | 20% |
| Water | |
| Water 190g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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