Sweet and Sour Chicken Pancakes
This is a novel way of serving the popular Chinese dish of stir-fried sweet and sour chicken. Here zucchinis and bean sprouts are added to the chicken, and the whole mixture is folded up in pancakes.
Source: Cook Smart for a Healthy Heart, Reader’s Digest Canada
| Servings | Prep Time | Cook Time |
| 4servings | 20minutes | 35minutes |
| Servings | Prep Time |
| 4servings | 20minutes |
| Cook Time |
| 35minutes |
Ingredients
- 1 cup all-purpose flour
- pepper to taste
- 2 eggs beaten
- 3/4 cup low-fat milk
- Chicken Filling
- 2 tbsp tomato sauce
- 1 tbsp sunflower oil
- grated rind and juice of 1 lemon
- 1 tsp malt vinegar
- 1 tbsp brown sugar
- 2 tsp clear honey
- 450 g chicken breasts cut into long thin strips
- 1 tbsp sunflower oil
- 1 onion halved and sliced
- 1 zucchini cut into 5 cm matchsticks
- 1 tbsp sunflower oil
- 2 cups bean sprouts
- 1 tsp sesame seeds
- 2 tbsp reduced-salt soy sauce plus extra to serve
- green onions sliced, to garnish
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Ingredients
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Instructions
- To make the pancakes, sift the flour into a bowl and add pepper. Make a well in the centre. Beat the eggs, milk and 1⁄3 cup water together and pour into the well; whisk in the flour to form a smooth batter. Cover and leave to stand.
- To make the filling, mix together the tomato sauce, 1 tablespoon oil, the lemon rind and juice, vinegar, sugar and honey in a bowl. Add the chicken and toss to coat the strips.
- Heat a wok and add another tablespoon oil. Add the onion and stir-fry for 5 minutes or until softened. Add the zucchini and stir-fry for 3 minutes. Using a slotted spoon, remove the vegetables from the wok and set aside. Reheat the wok, then add the chicken mixture and stir-fry for 3–4 minutes or until cooked. Return the vegetables to the wok. Toss together, then remove from the heat and set aside.
- Heat a 20 cm (8 in.) nonstick frying pan and grease with a little oil. Pour in some batter and tilt the pan so the batter spreads evenly; tip any excess back into the bowl. Cook the pancake over medium-high heat for 2 minutes, then loosen the edges, flip it over and cook for 30 seconds.
- Slide the pancake onto a plate and cover with parchment paper. Repeat with the remaining batter to make 8 pancakes. Cover with foil and keep warm over a pan of simmering water.
- Reheat the filling. Add the bean sprouts, sesame seeds and soy sauce, and stir-fry for approximately 1–2 minutes until everything is hot. Fill the pancakes, fold into quarters and garnish with the green onions. Serve sweet and sour chicken pancakes with extra soy sauce to sprinkle.
Recipe Notes
Per serving: 558 calories, 42 g protein, 26 g total fat, 5 g saturated fat, 201 mg cholesterol, 39 g total carbohydrate, 13 g sugars, 4 g fibre, 557 mg sodium
Bean sprouts, along with other sprouted seeds, are rich in B vitamins and vitamin C. Although some of the vitamin C will be destroyed by cooking, the bean sprouts still contribute good amounts in this recipe.
