Sweet and Sour Crispy Chicken


12 Sunsweet prunes

1/2 cup hot water

Non-stick cooking spray

2 shallots or 1/2 red onion, minced

1 tablespoons brown sugar

1 tablespoon low sodium soy sauce

2 cups whole wheat flour

2 tablespoons ground flax

2 egg whites

4 boneless, skinless chicken breast, sliced into 4-inch long fingers

1/4 teaspoon salt

2 tablespoons olive oil


Serves 4

Prepare the sweet and sour sauce. Place the prune 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 the shallots or onion is 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 400F. 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 Stats Per Serving (1/2 pound with cup sauce): 460 calories, 52 g protein, 29 g carbohydrates, 14 g fat (2 g saturated), 145 mg cholesterol, 2 g fiber, 688 mg sodium.