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Healthified Sweet and Sour Chicken

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90% more vitamin A • 66% more fiber • 71% less fat than the original recipe. Dinner's ready in 30 minutes! Try chicken breasts stir-fried and partnered with a tangy sweet-and-sour sauce.

  • Prep Time 25 min
  • Total Time 25 min
  • Servings 5

Ingredients

2
teaspoons canola or olive oil
1
lb boneless skinless chicken breasts, cut into 1-inch cubes
1/4
teaspoon salt
1
green bell pepper, cut into 1-inch pieces
1
red bell pepper, cut into 1-inch pieces
1
small onion, sliced into thin wedges
1
cup reduced-sodium chicken broth
1
can (8 oz) pineapple chunks in unsweetened juice, drained and liquid reserved
1/4
cup rice vinegar
1/4
cup brown sugar
4
teaspoons cornstarch
1/8
teaspoon crushed red pepper flakes
4
cups hot cooked instant brown rice

Directions

  • 1 In 12-inch nonstick skillet, heat oil over medium-high heat. Sprinkle chicken with salt; cook and stir 4 to 5 minutes or until chicken is no longer pink in center. Remove from skillet.
  • 2 In same skillet, cook bell peppers and onion over medium-high heat 3 to 5 minutes, stirring frequently, until vegetables are crisp-tender. Return chicken to skillet.
  • 3 In small bowl, mix broth, reserved pineapple liquid, vinegar, brown sugar, cornstarch and crushed red pepper flakes; stir into chicken mixture. Add pineapple; heat to boiling. Reduce heat; cook uncovered, stirring frequently, until sauce is thickened and bubbly. Serve over rice.

Nutrition Info

The Quick Take: Healthified

  • Calories Reduced By 210
  • Fat Reduced By 15g
  • Sodium Reduced By 750mg
See What Makes It Healthified »

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
400
(
Calories from Fat
60),
% Daily Value
Total Fat
6g
6%
(Saturated Fat
1 1/2g,
1 1/2%
Trans Fat
0g
0%
),
Cholesterol
55mg
55%;
Sodium
300mg
300%;
Total Carbohydrate
60g
60%
(Dietary Fiber
6g
6%
  Sugars
20g
20%
),
Protein
26g
26%
;
% Daily Value*:
Vitamin A
20%;
Vitamin C
45%;
Calcium
4%;
Iron
10%;
Exchanges:
3 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choices:
4
*Percent Daily Values are based on a 2,000 calorie diet.

The Original vs. Healthified

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Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before After
1 tablespoon vegetable oil 2 teaspoons canola or olive oil
1 package (13.25 oz) frozen chicken nuggets 1 lb boneless skinless chicken breasts, cut into 1-inch cubes
1 cup sweet-and-sour sauce 1/4 teaspoon salt
4 cups hot cooked white rice 1 red bell pepper, cut into 1-inch pieces
1 cup Progresso® reduced-sodium chicken broth (from 32-oz carton)
1/4 cup rice vinegar
1/4 cup brown sugar
4 teaspoons cornstarch
1/8 teaspoon crushed red pepper flakes
4 cups hot cooked instant brown rice
Nutritional Highlights
Calories
 
 
560 (before)
350 (after)
Sodium
 
 
1050 mg (before)
300 mg (after)
Total Fat
 
 
21 g (before)
6 g (after)
Vitamin A (%DV)
 
 
2 (before)
20 (after)
Vitamin C (%DV)
 
 
25 (before)
45 (after)

Did You Know?

Expert Tips

We've replaced ingredients with great-tasting alternatives to create better-for-you recipes that are just as yummy as the originals.

Choose your favorite colors of bell peppers and combine for a different color variation.

If you prefer a combination of rices, you can make this with brown and wild rice.

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 12/09/2013. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

What do these labels mean?

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
400
(
Calories from Fat
60),
% Daily Value
Total Fat
6g
6%
(Saturated Fat
1 1/2g,
1 1/2%
Trans Fat
0g
0%
),
Cholesterol
55mg
55%;
Sodium
300mg
300%;
Total Carbohydrate
60g
60%
(Dietary Fiber
6g
6%
  Sugars
20g
20%
),
Protein
26g
26%
;
% Daily Value*:
Vitamin A
20%;
Vitamin C
45%;
Calcium
4%;
Iron
10%;
Exchanges:
3 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choices:
4
*Percent Daily Values are based on a 2,000 calorie diet.

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