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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.

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( 31 Ratings)

31 Ratings

5 Stars 32%

4 Stars 35%

3 Stars 19%

2 Stars

1 Stars

Member Reviews ( 4 )

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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

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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.

EXPERT TIPS

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.

Got questions? Our experts have the answers. Ask Betty now.

View Full Nutrition Information

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.

REVIEWS & COMMENTS

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1 - 3 of 4 Reviews View All

Posted 8/17/2011 1:03:45 PM REPORT ABUSE ericas269 said:

Rating:

I made this for me and my boyfriend last night...it came out so well!! It was very good! the only thing i didnt have was the rice vinegar so I used white vinegar and added about 2 tbsp of sugar. Everything tasted great! I have been wanting to find a good sweet and sour chicken recipe for a long time; very happy I found this one. I will be making it again!

This reply was: Helpful Inspiring

Posted 6/13/2011 9:41:52 PM REPORT ABUSE Austinite said:

Rating:

June 13, 2011: I went online to find a good Sweet and Sour Chicken meal and this was really a good recipe. I had to adjust the ingredients to what I had on hand and I was still very satisfied. I used frozen Asian vegetables for a red pepper, coconut oil to saute, I used Bragg's Amino (a great healthy soy sauce) around the rice, and for red peppers flakes, I used "Franks Red Hot Buffalo Wings Sauce" (just a few drops). Also the chicken was left over from the day before and was skinless, boneless thigh meat (a little more flavor...I think). I had plenty to eat with left overs. I have printed this and made notes on the changes, put it in my new recipe note book, and I know I will make it many more times. Thank you for the healthy delicious family meal.

This reply was: Helpful Inspiring

Posted 7/17/2010 1:13:35 PM REPORT ABUSE Mrs-Silvey said:

Rating:

We loved this meal!!!! It was so tasty and was even great as leftovers! The only changes I made was to add more red pepper since we like things hot and we used jasmine rice since my husband won't eat brown and the store was out of red peppers, so I used a yellow. My husband requested this be made again soon it was so good!

This reply was: Helpful Inspiring