Low Carb Sweet-and-Sour Chicken

Another all-time favorite. This chicken must bake in the Sweet-and- Sour Sauce (below) for about an hour. (The meal tastes even better the next day—it is well worth making ahead if you expect company or are having an especially busy day.) The recipe calls for chicken breasts. You can use any combination of chicken pieces and cook them with the skin on or off, as you like. Serve with pasta.

PREPARATION TIME: 30 minutes.
BAKING TIME: 1 hour.
SERVING SIZE: 1⁄4 total yield.
AMOUNT PER SERVING: 8.6 grams of carb, 31.0 grams of protein.
NUMBER OF SERVINGS: 4 to 5

		CHO (g)	PRO (g)
4	boneless, skinless chicken breast halves	0	108.8
2	tablespoons coconut oil	0	0
	salt to taste	0	0
	freshly ground black pepper to taste	0	0
SWEET-AND-SOUR SAUCE
1⁄2	cup drained and rinsed black soybeans	3.2	6.9
2	tablespoons butter	0	0
3⁄4	cup finely chopped onion	8.3	1.3
1	cup canned, crushed tomatoes	12.0	4.0
1	cup stock or broth	1.0	3.0
1	cup dry white wine	1.6	0.0
1	teaspoon hickory smoke liquid	3.0	0.0
1⁄2	teaspoon garlic powder	1.2	0.0
	salt to taste	0	0
	freshly ground black pepper to taste	0	0
4	packets Splenda sugar substitute
	(or to taste)	4.0	0
	Total (with sauce)	34.3	124.0

Preheat oven to 325ºF. Butter or oil a medium-size ovenproof casserole dish.

Mash soybeans in a food processor or blender.

To make the sauce, heat a small skillet over medium heat. Add butter. When butter foams, sauté onion lightly. Put onion and all other sauce ingredients in a 2-quart saucepan. Simmer sauce gently for about 10 to 15 minutes while you prepare and brown the chicken pieces.

Wash chicken, and pat dry with paper towels. Cut each breast in bite-size pieces. Heat a large, heavy skillet over medium heat. Add coconut oil. Add chicken to the hot oil and brown quickly on both sides (for about 1 minute). Sprinkle the chicken with salt and pepper. Transfer chicken pieces to the casserole dish.

Pour the sauce over the chicken. Dot with butter. Bake, uncovered, for about 1 hour. Serve immediately.