Sweet & Sour Chicken

There is very little that isn’t better when it’s homemade, and sweet and sour chicken is one of those things that’s much better when you make it yourself. The pineapple gives a sweet flavor, while the onion and bell pepper add a delicious crunch. The best part is that it’s simple and delicious, and you can avoid the scary orange sauce. I used white rice, because that’s what I had on hand, but brown rice is a much better option since it has considerably more fiber (1 gram per serving).

Sweet & Sour Chicken

A delicious sweet and sour chicken over wholesome brown rice.

Ingredients

  • 1 Tbsp vegetable oil
  • 2 boneless, skinless chicken breasts, sliced against the grain
  • 1/2 medium onion, chopped
  • 1/2 cup chopped red pepper
  • 1/2 cup chopped green pepper
  • 2 tsp cornstarch, mixed with 4 tsp water
  • 1/2 cup canned pineapple chunks, with 1/4 juice
  • 3 Tbsp rice wine vinegar
  • 1/4 cup chicken stock
  • Salt & Pepper to taste
  • 1 cup brown rice (cooked)

Instructions

  1. Heat the oil in a wok or large skillet.
  2. Cook the chicken until no pink remains.
  3. Add the onion and cook for 1 minute.
  4. Add the pepper and pineapple. Cook for 2 minutes.
  5. Add the vinegar and chicken stock. Bring the sauce to a boil.
  6. Add the cornstarch and cook until the sauce begins to thicken.
  7. Season to taste with salt and pepper.
  8. Serve the chicken over rice.

Preparation time: 5 minute(s)

Cooking time: 15 minute(s)

Diet tags: Gluten free

Number of servings (yield): 2

Culinary tradition: Chinese

Calories: 394

Fat: 11

Protein: 31

Entire serving makes 2 servings.

Serving size is 1 chicken breast with 1 cup of sauce over 1/2 cup of rice.

Each serving = 11 Smart Points/10 Points

PER SERVING: 394 calories; 11g fat; 1.6g saturated fat; 47g carbohydrates; 12.2g sugar; 31g protein; 4g fiber

 

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