Sweet & Sour Chicken


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.

Prep Time:
20 mins
Total Time:
20 mins
4 servings


  • 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


  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 Facts (per serving)

444 Calories
11g Fat
56g Carbs
30g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 444
% Daily Value *
Total Carbohydrate 56g 20%
Dietary Fiber 6g 23%
Total Sugars 13g
Added Sugars 6g 12%
Protein 30g 60%
Total Fat 11g 14%
Saturated Fat 2g 10%
Cholesterol 63mg 21%
Vitamin A 4301IU 86%
Vitamin C 154mg 171%
Folate 102mcg 26%
Sodium 624mg 27%
Calcium 82mg 6%
Iron 3mg 17%
Magnesium 120mg 29%
Potassium 762mg 16%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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