Name: Sweet & Sour Chicken
Prep time: 20 min
Total time: 20 min
Ingredients: 0.25 cup no-salt-added ketchup; 0.25 cup pineapple juice; 3 tablespoons reduced-sodium soy sauce; 1 tablespoon rice vinegar; 2 teaspoons honey; 0.25 teaspoon salt; 0.5 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

Sweet & Sour Chicken

4.0

(5)

5 Reviews

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.

By Robin Bashinsky

Updated on July 9, 2019

Prep Time:

20 mins

Total Time:

20 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Dairy-Free Egg Free Healthy Aging Healthy Immunity Low-Calorie Nut-Free

Jump to Nutrition Facts

Ingredients

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

Directions

Whisk ketchup, pineapple juice, soy sauce, vinegar, honey, salt and pepper in a small bowl.
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.
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.