Monday, February 7, 2011

A Delicious and Relatively Light Dinner Complete with Whole Grains!

This is a recipe from my cookbook, but I'm going to give it out anyway. Most of the recipes in my cookbook, I try to keep for my "insiders" and I may change this to an "insider" post in a couple of days, but for now, go ahead and copy it. It is delicious! My sister gave me this recipe and we both LOVE it...and so do our families! Here it is:

Tangy Sweet and Sour Chicken

4-6 boneless skinless chicken breasts

2 tsp seasoned salt

1⁄2 tsp garlic powder

1 C whole wheat flour

2 eggs


11⁄4 C sugar

1⁄2 C white vinegar

1⁄2 C ketchup

2 T soy sauce

1⁄2 C chicken broth

Cut chicken to bite-size pieces. Beat eggs in a bowl. Put whole wheat flour, garlic powder and seasoned salt in a gallon-sized baggie and shake to combine. Dip chicken pieces into egg then drop chicken into flour mixture in the baggie and toss to coat. Lightly brown both sides of chicken in a frying pan. Put the chicken in the crockpot. Mix sauce and pour over chicken. Cook on low for 4 hours, or until chicken is done. Serve over brown rice or cooked Bulgar wheat. (Obviously in the picture, it was served with white rice, but it is MUCH healthier with brown rice or Bulgar wheat!!!)

Variation: For some extra spice, dice up some hot chili peppers and throw them in with the sauce at the beginning of the cooking time. This will be too hot for small kids. You can also add a chopped red bell pepper about 1⁄2 hour before serving.

Now...for the Calorie Count (Insiders...write this in the margin in your cookbook) for 1/10 of the whole crockpot, there is only 276 calories!!! Oh, I did reduce the sugar to 1 C, instead of 1 1/4, but it still tasted just as good. There are 43 grams of protein, 33 carbs and only 4 grams of fat!!! Now, for the is usually anywhere from 120-150 calories for 1/2 C. So...for about 400 have a filling, delicious meal your whole family will LOVE!!! Add some steamed broccoli and you will be completely satisfied!!!


  1. I made it tonight and LOVE it!!!!!!!! Thanks for the calorie count!