Sweet and spicy chicken, deconstructed!

Sometimes, you just need a quick and easy recipe to get your family fed!  Sweet and spicy chicken is one of those meals. You can prepare the ingredients the night before, and simply fire up the skillet when you’re ready to eat.  Within 20 minutes, you’ll have a healthy and satisfying meal on the table. 

This recipe can be adjusted for sweetness, as well as spice. More importantly, with a few substitutions, it can be address almost any dietary concern.  But I particularly like this recipe because you can make healthy additions--vegetables,fruits, nuts (for protein) and healthy grains! Your family will be pulled in with the delicious sauce, and not even notice the additional healthy ingredients!

Sweet and spicy chicken

4 skinless, boneless chicken breasts, cut into strips

½ c. corn starch

¼ c. soy sauce

2 TB. honey

1 TB. brown sugar

2 tsp. chopped ginger root

2 tsp. minced garlic

½ tsp. red pepper flakes

1/4 tsp.  cayenne pepper

Salt and pepper to taste

Vegetable oil

Optional:  peas, pea pods, corn, bamboo shoots, water chestnuts, walnuts, pineapple, apples, pears, green beans, pepper strips, green onions, broccoli, and or cauliflower.

In a small bowl, whisk together the brown sugar, honey, soy sauce, ginger, garlic, pepper flakes and cayenne pepper.  Let sit about 15 minutes and taste.  Adjust for seasoning.

Lightly season the chicken with salt and pepper, and toss in the corn starch.  Heat the oil in a skillet.  Add the chicken strips and brown on both sides, approximately two minutes per side.  Add any vegetables desired, and pour the sauce over the ingredients.  Simmer uncovered until the sauce thickens, about 10 minutes. Serve on rice or any grain of your choice, such as quinoa or lentils. If desired, garnish with sesame seeds or chopped green onions.

Sweet and spicy chicken, deconstructed

4 skinless, boneless chicken breasts, cut into strips

>Fat alert:  Any meat contains fat.  Fortunately, chicken is one of the leanest meats available.  However, the fat in this recipe can be further reduced but cutting down on the amount of chicken used, and increasing the vegetables.

>Health alert:  If meat is a dietary concern, try cubed tofu or other vegan meat substitutes.  Tofu crisps up nicely and absorbs the flavors of the sauce well 

½ c. corn starch

>Health alert:  If corn starch or other corn products are restricted on your diet, try using and variety of flour instead.  In the alternative, this ingredient can be eliminated. 

>Ingredient alert:  The corn starch serves two purposes in this recipe.  It is used to give the chicken a crispy coating, and thickens the sauce.  If eliminated, it may be necessary to use another thickener, such as Agar Agar, or cook the sauce for a longer period of time. 

¼ c. soy sauce

>Health alert:  Soy sauce may contain high amounts of salt and MSG.  Check the ingredient label carefully.  Low-sodium and MSG-free varieties are available.

2 TB. honey

1 TB. brown sugar

>Health alert:  Both honey and brown sugar are high in sugar.  If sugar is restricted in your diet, natural pineapple juice or any sugar substitute may be used.  For better flavor, combine two tablespoons of pineapple juice with one tablespoon of sugar.

>Ingredient alert:  Honey aids in thickening  the sauce in this recipe.   It may be necessary to use more corn starch or other thickening agent, or cook the sauce for a longer period of time.

2 tsp. chopped ginger root 

>Ingredient alert:  If fresh ginger is not available, any dry ginger product may be used.  Merely reduce the amount used to ¾ tsp. 

2 tsp. minced garlic

½ tsp. red pepper flakes

1/4 tsp.  cayenne pepper

Salt and pepper to taste

Vegetable oil 

>Fat alert:  Vegetable oil is a fat.  If fat is a dietary concern, use a cooking spray, or in the alternative, bake or grill the chicken before adding it to the sauce. 

Optional:  peas, pea pods, corn, bamboo shoots, water chestnuts, walnuts, pineapple, apples, pears, green beans, pepper strips, green onions, broccoli, and or cauliflower.

(Follow the instructions above,)