Sweet & Sour Chicken

Sweet & Sour Chicken

1 Review
From: EatingWell.com, December 2018

This 20-minute meal delivers a faster, lighter and more flavorful takeout alternative. It's chock-full of fresh, crispy veggies and juicy chicken pieces, and it reheats well for meal-prep lunches. If you like heat, sub Sriracha for some of the ketchup.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • ¼ cup no-salt-added ketchup
  • ¼ cup pineapple juice
  • 3 tablespoons reduced-sodium soy sauce
  • 1 tablespoon rice vinegar
  • 2 teaspoons honey
  • ¼ teaspoon salt
  • ½ teaspoon ground pepper
  • 2 tablespoons toasted sesame oil, divided
  • 1 pound boneless, skinless chicken breasts, cut into bite-size pieces
  • 8 ounces small broccoli florets
  • 2 cups chopped red bell pepper
  • 1 cup diagonally sliced scallions (1-inch)
  • 3 cups cooked brown rice

Preparation

  • Prep

  • Ready In

  1. Whisk ketchup, pineapple juice, soy sauce, vinegar, honey, salt and pepper in a small bowl.
  2. Heat 1 tablespoon oil in a large skillet over high heat. Add chicken and cook, turning occasionally, until browned on all sides, 4 to 5 minutes. Transfer to a plate.
  3. Wipe the pan clean; return to high heat and add the remaining 1 tablespoon oil. Add broccoli and bell pepper; cook until charred, about 5 minutes. Add scallions and cook for 1 minute. Return the chicken to the pan and add the ketchup mixture. Cook until bubbly and the sauce coats the chicken. Serve in shallow bowls over rice.

Nutrition information

  • Serving size: 1 cup chicken & vegetable mix with ¾ cup rice
  • Per serving: 444 calories; 11 g fat(2 g sat); 6 g fiber; 56 g carbohydrates; 30 g protein; 102 mcg folate; 63 mg cholesterol; 13 g sugars; 6 g added sugars; 4,301 IU vitamin A; 154 mg vitamin C; 82 mg calcium; 3 mg iron; 624 mg sodium; 762 mg potassium
  • Nutrition Bonus: Vitamin C (257% daily value), Vitamin A (86% dv), Folate (26% dv)
  • Carbohydrate Servings:
  • Exchanges: 3 lean protein, 2 starch, 2 vegetable, 1½ fat, ½ other carbohydrate

Reviews 1

February 13, 2019
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By: Malerie Ayala
Family loved it! Super easy to prepare. You can taste the sweetness from the honey and pineapple juice and the sourness from the rice vinegar. The broccoli gives a nice crunch. I used a whole bell pepper and about 1 and 1/2 cups of scallions and it gives a nice flavor.
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