Sweet and Sour Crispy Chicken

Sweet and Sour Crispy Chicken

Prep Time: 45 minutes
Cook Time: 15 minutes


12 Sunsweet® Pitted Prunes
1/2 cup hot water
non-stick cooking spray
2 shallots or 1/2 red onion, minced
1 Tbsp brown sugar
1 Tbsp low sodium soy sauce
2 cups whole wheat flour
2 Tbsp ground flax
2 egg whites
4 boneless, skinless chicken breast, sliced into 4 inch long fingers
1/4 tsp salt
2 Tbsp olive oil


Sweet and Sour Sauce
Place prunes in the hot water and soak for 30 minutes until the prunes are soft. Heat a small saucepan and coat the bottom with cooking spray. Add the shallots or onions and cook 1 to 2 minutes, stirring often until soft. Add the soy sauce, brown sugar and prunes along with the soaking water. Cook 2 to 3 minutes until the liquid reduces by one third. Transfer to a blender and blend until smooth.

Place the flour and flax on a sheet of wax paper. Mix them together with your fingertips. Place the eggs in a shallow bowl and whisk. Sprinkle the chicken with salt and dip into the egg. Press into the flour mixture and transfer to a plate. Preheat the oven to 400°F. Heat two large skillets over high heat. Coat with cooking spray and add the chicken. Reduce the heat to medium and cook 2 to 3 minutes until the chicken begins to brown. Coat the tops of the chicken with a thin layer of cooking spray. Turn the chicken and slide the skillet into the oven. Bake 5 to 6 minutes until the chicken is cooked through and no longer pink and translucent in the center. Serve immediately with the sweet and sour sauce.

Nutritional Information

Calories per serving 460
Fat 14g
Cholesterol 145mg
Sodium 688mg
Carbohydrates 29g
Fiber 2g
Protein 52g

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