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"Healthified" Sweet and Sour Chicken

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.

0 reviews

1 rating

90% more vitamin A • 66% more fiber • 71% less fat than the original recipe—see the comparison. Dinner's ready in 30 minutes! Try chicken breasts stir-fried and partnered with a tangy sweet-and-sour sauce. From eatbetteramerica.

Prep Time:25 min

Start to Finish:25 min

makes: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: 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 Percent Daily Value*: Vitamin A 20%; Vitamin C 45%; Calcium 4%; Iron 10% Exchanges: 2 Starch; 1 Other Carbohydrate; 1 Vegetable; 2 Lean Meat Carbohydrate Choices: 3
*Percent Daily Values are based on a 2,000 calorie diet.

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