Sweet & Sour Chicken with Brown Rice

Rating: 4.33 stars
12 Ratings
  • 5 star values: 7
  • 4 star values: 2
  • 3 star values: 3
  • 2 star values: 0
  • 1 star values: 0

In about the time it takes to order and pick up Chinese takeout, you can make this much healthier version of sweet & sour chicken. Our version loses all the saturated fat that comes from deep-frying, along with the extra sugar and salt. If you prefer, use tofu instead of chicken, and use your favorite vegetables; just be sure to cut them into similar-size pieces so they all cook at about the same rate.

EatingWell Test Kitchen
Source: EatingWell Magazine, October/November 2006

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Recipe Summary

total:
35 mins
Servings:
4
Nutrition Profile:
Low-Calorie
Dairy-Free
Gluten-Free
Healthy Aging
Healthy Immunity
Nutrition Info
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Ingredients

Directions

  • Prepare rice according to the package directions.

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  • Meanwhile, whisk vinegar, soy sauce, cornstarch and apricot preserves in a small bowl. Set aside.

  • Heat 1 tablespoon oil in a large skillet over medium-high heat. Add chicken and cook, undisturbed, for 2 minutes. Continue cooking, stirring occasionally, until no longer pink on the outside and just starting to brown in spots, about 2 minutes more. Transfer to a plate.

  • Add the remaining 1 tablespoon oil, garlic and ginger to the pan and cook, stirring, until fragrant, 20 to 30 seconds. Add broth and bring to a boil, stirring constantly. Add vegetables, reduce heat to a simmer, cover and cook until the vegetables are tender-crisp, 4 to 6 minutes. Stir in water chestnuts and the chicken. Whisk the reserved sauce and add to the pan. Simmer, stirring constantly, until the sauce is thickened and the chicken is heated through, about 1 minute. Serve with the rice.

Tips

Ingredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Nutrition Facts

Per Serving:
481 calories; protein 31.3g 63% DV; carbohydrates 61.5g 20% DV; exchange other carbs 4; dietary fiber 5.9g 24% DV; sugars 16g; fat 11.6g 18% DV; saturated fat 1.3g 7% DV; cholesterol 62.7mg 21% DV; vitamin a iu 3755.8IU 75% DV; vitamin c 148.4mg 247% DV; folate 77.7mcg 19% DV; calcium 53.9mg 5% DV; iron 3.3mg 18% DV; magnesium 111.4mg 40% DV; potassium 646mg 18% DV; sodium 727.7mg 29% DV; thiamin 0.2mg 23% DV.
Exchanges:

2 starch, 3 vegetable, 4 lean meat

Reviews (12)

Read More Reviews
12 Ratings
  • 5 star values: 7
  • 4 star values: 2
  • 3 star values: 3
  • 2 star values: 0
  • 1 star values: 0
Reviews:
Most Helpful Most Positive Least Positive Newest
EatingWell User
Rating: 4 stars
05/07/2013
Delicious! I used chicken breast tenders zucchini and yellow peppers and it turned out great! I don't like water chestnuts so I skipped that. Instead of apricot I went with 2.5 Tbsp of homemade fig preserves and used 1.75 cups of beef broth. Otherwise I followed the recipe. It needed a bit of heat so I drizzled a little Gochujang (red pepper paste). Very satisfying dish! Will definitely make again. Pros: Nice consistency Cons: Made a couple of substitutions Read More
EatingWell User
Rating: 3 stars
07/14/2012
A Little Too Sweet I was excited to find this recipe because I am prone to cravings for standard Asian food but would love to eat it in a more healthy fashion. Next time I will prep everything ahead to make it simpler to just cook as I go. I liked the method for cooking the veggies in flavored broth for 4-6 minutes. I do think the sauce is too sweet with the two tbsp of apricot preserves; next time I will reduce the amount or find a less sweetened brand. Pros: Easy straightforward and healthy Cons: Sauce thicker and sweeter than expected Read More
EatingWell User
Rating: 3 stars
02/21/2012
All that oil is not necessary I used Pam instead of adding all that oil to cook. That cut the fat in this recipe in half. I am going to add pineapple next time. Pros: tastes good Cons: Like some others I think pineapple would give it a little extra Read More
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EatingWell User
Rating: 4 stars
01/14/2012
This turned out great for me! I'm not sure who said the sauce didn't thicken or them but mine was a little too thick so I added a little more chicken broth. My husband said he would have liked it a little more saucy but I thought it was just right. I used a frozen pepper and onion mix along with some snow peas. Very good! Pros: Tasty and easy Cons: Needed a bit more sauce Read More
Debbie Vietzke
Rating: 3 stars
01/02/2012
Needs pineapple Although I did like this dish it wasn't wonderful. I followed the recipe closely. I like the way the veggies were cooked in the broth (I used green pepper white onion carrot and celery). I used Simply Fruit apricot spread which is not as sweet. I may try it again with the pineapple and see if it works. Pros: Fresh foods easy to prepare Cons: Lacks flavor Read More
EatingWell User
Rating: 5 stars
10/31/2011
This was easy and tasty but I thought it could use more flavor. It was a little bit sweet but not at all sour. I will make it again but modify the seasoning amounts. Lori Barkhamsted CT Read More
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EatingWell User
Rating: 5 stars
10/31/2011
We used frozen organic chinese vegetable assortment. outstanding and easy. Anonymous NORWICH VT Read More
burpingcat
Rating: 5 stars
10/30/2011
I used a can of pineapple with the juice and fruit. Pineapple is what is generally in sweet and sour chicken anyway gave the dish a lot more flavor than the apricot preserves. The flavor is still off like the previous commentor said. I think part of the problem is the use of rice vinegar. Generally I have always used something with a higher acidity which I think is needed with the pineapples. Overall this is a heathly version of one of my wife's favorite recipes. Everyone liked it and its quick. Read More
EatingWell User
Rating: 5 stars
10/30/2011
Its was great but less of the pineapple would be better Read More
EatingWell User
Rating: 5 stars
10/30/2011
Not good. Vinegar left it too tangy. Added pineapple but that could not salvage it. Sauce never properly thickened. Read More
thezwomann
Rating: 5 stars
10/30/2011
I really liked it. I took the advice of adding pineapple as the very last ingredient and letting it warm up a bit. I used frozen stir-fry veggies from Costco. Everything was very good. Sweet and sour. Yum! Even my seven-year-old liked it (and that's pretty good)! Read More
EatingWell User
Rating: 5 stars
10/30/2011
Made this the the letter. The sauce was real tangy like another reviewer said. I did miss the pineapple though. I should have added it. My sauce did thicken rather alot. The only things I would do different if I make this again is to add pineapple and cook the chicken more on the first cook the second cook isn't long enough for the chicken to finish. Thanks for a good alternative to the fatty version.! Read More
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