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OSK – Clean Eating: Sweet, Sour & Spicy Chicken

The friend that I blame/credit with getting me involved in my bootcamping addiction also shared a fabulous recipe with me a few weeks ago, during that 14-day Fitness Challenge plus Clean Eating thing. (Sidenote–I’ve read many definitions of “clean eating” so here’s the foundation of what I mean when I use that: fresh fruits and veggies; fresh, lean cuts of meat; whole grains, whole wheats, and brown rices; limited amounts of nonfat and lowfat dairy; avoiding prepackaged or processed foods. This is by no means an “official” definition, just a Shelby definition.)

We’ve already repeated the meal and it is so good that I can no longer ignore my duty to pass this one along to you. So here ’tis: the clean eating Sweet/Sour/Spicy Chicken Stir-fry.

Ingredients: chicken breasts (1 lb, sliced into strips), low sodium soy sauce (1 cup), honey (2 TBS), fresh ginger (1 tsp, grated or minced), garlic cloves (2, minced), red pepper (approx. 1 tsp), red bell pepper (1/2 cup), yellow bell pepper (1/2 cup), orange bell pepper (1/2 cup), yellow onion (1/2 cup), snow peas (3 oz), fresh pineapple (1.75 cups).

Included, but not pictured: carrots (1/2 cup).

Pictured, but not included: black pepper.

Working theory: the black pepper is under suspicion of having slipped the carrots a mickey before dragging them out of sight that day in an attempt to steal their spot. Didn’t work, but very crafty. Black pepper, I AM WATCHING YOU.


Mix the soy sauce, garlic, and ginger in a large bowl. Add the honey (mmmmmmm).

Depending on the spice sensitivities of those coming to the table, add the pepper flakes. (I held off on the pepper here so that The Child wouldn’t be scared away from the meal. She likes to protest about things being “too spicy for me,” clearly enjoying the distraught looks that brings to our faces, us wondering where we’re going wrong with her. So, instead we add the pepper directly to our portions when serving. ‘Cause we shouldn’t/couldn’t/wouldn’t/can’t/WON’T just skip the pepper altogether. Sacrilege, that.)

Add the chicken.

Cover and marinate the chicken in the refrigerator for at least 30 minutes, up to 8 hours.

Meanwhile, chop the choppable veggies.

Snip (or slice) the ends off the peas.

Dice the pineapple.

Pause to eat some of the leftover pineapple. Go ahead. I’ll wait.

Toss all the fruit and veggies together.

Pick a few pieces out for more sampling. Consider whether you really need anything other than this bowl of yum for complete and utter dietary happiness. Decide that you probably don’t, but that you will move forward anyway, since you’ve already got the chicken marinating.

Once marinating is complete, heat a large skillet on medium-high heat, and add the chicken and approximately 1/4 cup of the marinade.

(Have I mentioned that it makes me a little nutty to fluctuate between the noun “marinade” and the verb “marinate”? No? Well, carry on then.)

After 3-5 minutes (it’s going to depend on the thickness of the meat and the temperature you’re cooking at), when the chicken is just almost done, add in the veggie mix.

If more liquid is needed, add a splash of the marinade–if not, toss out the leftover marinade. You don’t want too much liquid or the chicken and veggies will stew rather than stir-fry.

Stir-fry for just 3-4 minutes more, until chicken is fully cooked.

Serve over brown rice = healthy, yummy, filling deliciousness!

As for the WWPP, I still don’t know how best to calculate for a marinade not all of which is used–so I just put all of the ingredients in the recipe builder and err on the side of more points than is actually in the finished dish. For the ingredients used here (not including whatever rice you may choose to serve it over), based on 4 servings, the WWPP per serving:

6 points!

The printable 4×6 recipe card version: Clean Eating – Sweet & Sour & Spicy Chicken (4×6)

Thanks, Joanna, for sharing!

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