Healthified Sweet and Sour Chicken

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.

false

( 16 Ratings)

16 Ratings

5 Stars 75%

4 Stars 19%

3 Stars

2 Stars

1 Stars

Member Reviews ( 5 )

c0db804e-1c40-4ae8-bde8-b67318d80d61

–

Save & Share

The Quick Take & Nutrition Info

toggle

The Quick Take: Healthified

Calories Reduced By 210
Fat Reduced By 15g
Sodium Reduced By 750mg

See What Makes It Healthified »

View Full Nutrition Information

Hide Full Nutrition Information

toggle

Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 350
Calories from Fat: 50),

% Daily Value

Total Fat: 6g; 6%
(Saturated Fat 1g, 1% Trans Fat 0g 0% ),
Cholesterol: 55mg; 55%;
Sodium: 300mg; 300%;
Total Carbohydrate: 50g; 50%
(Dietary Fiber 3g 3% Sugars 16g 16% ),
Protein: 25g; 25%

% Daily Value*:

Vitamin A: 20%;
Vitamin C: 45%;
Calcium: 4%;
Iron: 10%;

Exchanges:

2 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 2 Lean Meat; 0 High-Fat Meat; 0 Fat;

Carbohydrate Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

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 Progresso® reduced-sodium chicken broth (from 32-oz carton)

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.

The Original vs. Healthified

toggle

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)
Fat		1 1/2 (before) 0 (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?

toggle

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.

Reviews

toggle

1 - 3 of 5 Reviews View All

Posted 2/29/2012 11:35:01 AM REPORT ABUSE crowleye1357 said:

Rating:

This is so good...so much better than S&S chicken in a restaurant and very quick and easy to make. My spouse and both kids loved it and wanted seconds. I added snow peas, as my daughter isn't fond of bell peppers. Thinking of adding some carrots next time. You could add just about any vegetable, as it is so versatile. Can't wait to have this again!

Posted 10/5/2011 2:05:06 PM REPORT ABUSE Paula said:

Rating:

I LOVE LOVE LOVE LOVE this!!!! it is soooo good! I also add mushrooms to it because i love mushrooms!

Posted 8/12/2011 5:07:05 PM REPORT ABUSE alb1974 said:

Rating:

Delicious recipe, will definitely make this one again.

1 - 3 of 5 Reviews View All

We calculated the nutrition of this recipe at the time it was created on 07/19/2012. NOTE: We do not include optional ingredients in our calculations.