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Healthified Sweet and Sour Chicken

Healthified Sweet and Sour Chicken
Recipe Tip
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.

4

reviews

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Based on 14 ratings

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)
2teaspoons canola or olive oil
1lb boneless skinless chicken breasts, cut into 1-inch cubes
1/4teaspoon salt
1green bell pepper, cut into 1-inch pieces
1red bell pepper, cut into 1-inch pieces
1small onion, sliced into thin wedges
1cup Progresso® reduced-sodium chicken broth (from 32-oz carton)
1can (8 oz) pineapple chunks in unsweetened juice, drained and liquid reserved
1/4cup rice vinegar
1/4cup brown sugar
4teaspoons cornstarch
1/8teaspoon crushed red pepper flakes
4cups 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.
 
4 Reviews

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LOVE IT!!!!!!!!
I LOVE LOVE LOVE LOVE this!!!! it is soooo good! I also add mushrooms to it because i love mushrooms!
Posted at 2:05 PM on October 5 2011 by Paula
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Delicious recipe, will definitely make this one again.
Posted at 5:07 PM on August 12 2011 by alb1974
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very yummmmy
I made this tonight and me and my husband absolutley loved this!! It was so good and full of flavor. We actually like it better then the kind you get at the Chinese restraunt. I would highly recommend this!
Posted at 3:24 PM on January 12 2011 by
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Super Supper!
My husband and I both LOVED this dish! My husband even asked me to make it again very soon! It made great leftovers and the only changes I made were to use a yellow instead of red pepper as the store was out and used jasmin rice (the only kind my husband will eat).
Posted at 9:38 AM on July 29 2010 by Mellie13
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