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.

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

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

  • 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

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.

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:
3
*Percent Daily Values are based on a 2,000 calorie diet.