Fructose Free Sweet & Sour Chicken
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Learn more →Ingredients
4 servings
For the chicken
- 1 ½ lb boneless, skinless chicken breasts, cut into 1-inch pieces
- ½ tsp salt
- ¼ tsp black pepper
- ½ cup cornstarch
- 2 large eggs, beaten
- 3 tbsp neutral oil, divided (such as canola or vegetable oil)
For the sauce
- ⅓ cup rice vinegar
- ¼ cup maple syrup
- 3 tbsp tamari
- 3 tbsp ketchup
- 1 tbsp cornstarch
- 2 tbsp water
For the stir-fry
- 1 cup pineapple chunks, fresh or canned in juice (drained)
- 1 red bell pepper, cut into 1-inch pieces
Ingredient noteRed and yellow bell peppers contain some excess fructose that a low fructose diet limits in larger servings; the small amount used here (about a third of a cup or less per serving) keeps the fructose load low, so it is likely Low Fructose. If you prefer to always avoid red bell pepper, please tap it and change its rating to Red.
- 1 green bell pepper, cut into 1-inch pieces
- 4 scallions, green tops only, thinly sliced
- 1 tsp fresh ginger, finely grated
For serving
- cooked white rice, for serving (optional)
- sesame seeds, for garnish (optional)
Instructions
- 1
In a medium bowl, whisk together the rice vinegar, maple syrup, tamari, and ketchup until smooth. In a small bowl, stir the 1 tbsp cornstarch into the 2 tbsp water until dissolved, then stir the slurry into the sauce mixture. Set aside.
- 2
Pat the chicken pieces dry with paper towels and season with salt and pepper. Place the 1/2 cup cornstarch in a shallow bowl and the beaten eggs in a separate shallow bowl. Working in batches, dip each chicken piece in the egg, letting the excess drip off, then dredge in the cornstarch until evenly coated.
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