Sweet and Sour Chicken with Green Beans

Cover recipe- EveryDay FoodSweet & Sour Chicken with Green Beans: January/February 2011

The cover recipe for today is from EveryDay Food Jan/Feb 2011, and it’s included in a section called, “Dinner 1-2-3, a meal in three easy steps.” They’ve lightened up a popular Chinese take-out dish- Sweet and Sour Chicken– claiming that it has all off the appeal of the original- with just a fraction of the fat and calories. The takeout version= 1009 calories. Their version= 447 calories. Read my notes below to see what I thought of this recipe.

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Sweet and Sour Chicken with Green Beans

Yield: Serves 4

Prep Time: 25 min + chill time

Cook Time: 35 min

Ingredients:

1 cup long-grain white rice
1 Tablespoon cornstarch
1/4 cup sugar
1/4 cup soy sauce
1/4 cup white vinegar
1 Tablespoon vegetable oil
1 1/4 pounds boneless, skinless chicken breast, cut into 1-inch pieces
2 bell peppers (any color), seeded and diced large
1/2 pound green beans, trimmed and halved
5 scallions, thinly sliced
2-inch piece fresh ginger, peeled and minced
3 garlic cloves, minced
2 Tablespoons chopped roasted peanuts (optional)

Directions:

1.  Cook rice according to package instructions.  Meanwhile, in a small bowl or measuring cup, whisk together cornstarch, sugar, soy sauce, and vinegar.  Set aside.
2.  In a large skillet or wok, heat oil over high.  Add chicken, bell peppers and green beans and cook, stirring frequently, until vegetables begin to soften, about 5 minutes.  Add scallions, ginger and garlic and cook, stirring frequently, until chicken is cooked  through and vegetables are tender, about 4 minutes.
3.  Whisk soy sauce mixture, add to skillet, and cook, stirring constantly, until sauce thickens, about 3 minutes.  Remove from heat.  Fluff rice with a fork.  To serve, spoon chicken mixture over rice and top with peanuts if desired.

Tips:

*I did use while long-grain rice, but I think this dish would be equally delicious using a healthier serving of whole grain rice.
*Sweet red bell peppers are my favorite, but it would be pretty to add some yellow bell peppers in there too.
*For easy grating, I freeze my ginger and then peel it and then use a microplane to grate it.  It's so much easier to manage since the little stringie things don't have a chance to clog up the microplane.
*The recipe calls for 1/4 cup of sugar. I think you could get away with 3 Tablespoons if you were trying to save on a few calories.
*Peanuts are not included in the nutritional information, just so you know.
*I'd definitely add-in some pineapple!

Nutritional Information per serving:
Serving size: 1/4th of the recipe
Calories per serving: 447
Fat per serving: 8g
Saturated Fat per serving: 2g
Fiber per serving: 5g
Protein per serving: 36g
Carbohydrates per serving: 61g

Source:  EveryDay FoodJanuary/February 2011

The results:

This recipe was very easy to make- simple, easy to find ingredients and very quick to put together. My family all thought this dish was really delicious, but there was one big problem with it… it didn’t taste like the sweet and sour chicken that I love so much at my favorite Chinese restaurants.  If you’re expecting the syrupy & sweet sauce, you won’t find it in this dish.   It was more like a chicken and vegetable stir-fry than sweet and sour chicken. But regardless, my family did enjoy it quite a lot.

Did this recipe deserve the cover spotlight?

Absolutely! It was an easy dinner to prepare, it was family-friendly and it was light.

Lori is the founder of RecipeGirl.com. She's a professional recipe developer and food writer, and she's the author of The Recipe Girl Cookbook (Houghton Mifflin Harcourt: April 2013). Beyond food, Lori enjoys traveling, being outdoors, running, and maybe even singing a little karaoke. The mountains near Lake Tahoe are home for Lori and her husband of 18 years. They have an 12 year-old son who blogs at RecipeBoy.com.


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19 Responses to “Basic Pancakes”

  1. 1

    Emily @ The Southern Belle Blogs — April 20, 2010 @ 10:17 am

    I’ve never made homemade pancakes before, but it is definitely on the top of my list. This recipe looks like a good one to start with and I love that there are even instructions for freezing! My mornings are already so rushed that it would be nice to have something tasty for breakfast.

    Thanks for covering this one!

  2. 2

    VeggieGirl — April 20, 2010 @ 10:22 am

    Can’t beat homemade! Especially with pancakes :)

  3. 3

    Teresa — April 20, 2010 @ 10:24 am

    Lori, excellent reproduction. I love how you’re capturing the essence of each cover you re-create.

  4. 4

    Maria — April 20, 2010 @ 10:28 am

    They look like perfect pancakes to me!

  5. 5

    Judy — April 20, 2010 @ 10:29 am

    Love it Lori! We freeze ours or just refrigerate for a couple of days. The girls heat them up themselves in the toaster. Seems to work fine as well!

  6. 6

    Margaret — April 20, 2010 @ 1:00 pm

    This is sooo similar to the Betty Crocker recipe I have used for years. Only difference = mine uses 1Tbl sugar and 1/4 tsp salt. Guess there aren’t too many ways to put this batter 2gether. Thanks for the tips about freezing, etc.

  7. 7

    Heavenly Housewife — April 20, 2010 @ 1:40 pm

    These look stunning. I live in the UK but I sometimes see this magazine at the bookstore. I’m going to be on the lookout for this tomorrow when I’m at the mall.
    Loved your review.
    *kisses* HH

  8. 8

    Jessy — April 20, 2010 @ 1:45 pm

    Thanks for the tips about freezing pancakes. I’ve never tried doing that before, but it would be nice to have pancakes in the middle of the week, rather than on the weekends only!

  9. 9

    kirbie — April 20, 2010 @ 2:51 pm

    I love the instructions on freezing and storing mix. I never thought to freeze my pancakes!

  10. 10

    Aggie — April 20, 2010 @ 4:01 pm

    I love making pancakes from scratch (a couple of years ago not sure I even knew how!)…I always double or triple the recipe and freeze for the kids’ breakfast. They are always asking for pancakes, so much cheaper this way!

  11. 11

    ThatsSoYummy — April 21, 2010 @ 7:50 am

    Who can really say no to pancakes, they are my favorite!

    Yummy!

    -Natasha

  12. 12

    Paula - bell'alimento — April 21, 2010 @ 7:52 am

    We love pancakes in our house. These look beautiful. Nice & fluffy & light! Hubs usually makes them every Saturday, he’s our official pancake maker ; )

  13. 13

    Jamie — April 21, 2010 @ 9:22 am

    My family loves buttermilk pancakes, and as a mom of two little girls I always make extra to freeze.
    I love what you are doing. I almost always think of you when I am at the check out lane, trying to guess what cover you will feature next.

    • Lori Lange replied: — April 21st, 2010 @ 9:29 am

      Thanks Jamie! It’s definitely fun to get magazines in the mail. Helps me decide what to make for dinner if the covers look good!

  14. 14

    Jen @ My Kitchen Addiction — April 22, 2010 @ 1:21 pm

    Looks great… I love pancakes, and I’m always happy to have new recipes to try. Love that this one includes so many tips and variations.

  15. 15

    Veronica — April 26, 2010 @ 1:13 am

    Wow, what a great coincidece! I just happen to make these exact pancake recipe this morning for my kids. I used the buttermilk variation and they turned out fluffy and delicious. I didn’t have any left overs to freeze. Next time I will make a double batch and freeze the rest. :)

  16. 16

    Caroline — April 30, 2010 @ 10:44 am

    Thanks for blogging about this recipe!! I have been using Alton Brown’s pancake mix recipe, but I LOVED this recipe this morning. The pancakes were much more fluffy, and the recipe was much less work than Alton Brown’s. This is my new pancake mix! Thanks!

    I love your photos!

  17. 17

    Sonia — May 4, 2010 @ 4:41 am

    OMG! these pancakes looks so fluffy and beautiful! I love pancakes and just had in today morning breakfast. I’ll try yours next time. The notes and tips are awesome. Thanks for sharing them. :)

  18. 18

    Renee @ Awesome on $20 — May 15, 2013 @ 9:47 pm

    I’m always looking for the perfect pancakes. Nobody makes pancakes like my dad, but he’s half an ocean away. I’ll be giving this recipe a shot.

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