Healthified Sweet and Sour Chicken

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. 5 servings (about 1 cup chicken mixture and 3/4 cup rice each)

Prep Time

25

Minutes

Total Time

25

Minutes

Makes

5

servings

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
  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.
Makes 5 servings (about 1 cup chicken mixture and 3/4 cup rice each)
Make the Most of This Recipe With Tips From The Live Better America® Kitchens
What is “Healthified”?
We've replaced ingredients with great-tasting alternatives to create better-for-you recipes that are just as yummy as the originals.
Variation
Choose your favorite colors of bell peppers and combine for a different color variation.
Substitution
If you prefer a combination of rices, you can make this with brown and wild rice.

Nutrition Information:

1 Serving (1 Serving)
  • Calories 400
    • (Calories from Fat 60),
  • Total Fat 6g
    • (Saturated Fat 1 1/2g,
    • Trans Fat 0g),
  • Cholesterol 55mg;
  • Sodium 300mg;
  • Total Carbohydrate 60g
    • (Dietary Fiber 6g,
    • Sugars 20g),
  • Protein 26g;
Percent Daily Value*:
    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.