Here's the skinny:
13.25 oz. pkg frozen chicken nuggets >
1lb. boneless, skinless chicken breasts
1 tablespoon vegetable oil >
2 teaspoons canola or olive oil
4 cups cooked white rice >
4 cups cooked instant brown rice
1 green bell pepper >
1 green and 1 red bell pepper
Sweet and sour sauce >
reduced sodium chicken broth, rice vinegar, brown sugar, cornstarch
Nutritional Highlights
560 (before)
350 (after)
21 g (before)
6 g (after)
1050 mg (before)
300 mg (after)
2 % (before)
20 % (after)
25 % (before)
45 % (after)
25 min |
25 min |
5 servings (about 1 cup chicken mixture and 3/4 cup rice each) |
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.
|
Nutritional Information
1 serving (1 cup chicken and 3/4 cup rice):
Calories 350 (Calories from Fat 50); Total Fat 6g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 55mg; Sodium 300mg; Total Carbohydrate 50g (Dietary Fiber 3g, Sugars 16g); Protein 25g
% Daily Value
Vitamin A 20%; Vitamin C 45%; Calcium 4%; Iron 10%
Exchanges
2 Starch, 1 Other Carbohydrate, 1 Vegetable, 2 Lean Meat, 0 High-Fat Meat, 0 Fat
Carbohydrate Choices
3
