Healthified Sweet and Sour Chicken

Gluten Free
Dairy Free
Health score
19%
Healthified Sweet and Sour Chicken
25 min.
5
374kcal

Suggestions


Are you craving a delicious and satisfying meal that won't derail your healthy eating goals? Look no further than this Healthified Sweet and Sour Chicken! This delightful dish combines the classic flavors of sweet and sour with a nutritious twist, making it perfect for lunch or dinner. With its vibrant colors and mouthwatering aroma, it's sure to impress your family and friends.

This recipe is not only gluten-free and dairy-free, but it also comes together in just 25 minutes, making it an ideal choice for busy weeknights. The tender, juicy chicken is complemented by crisp bell peppers and sweet pineapple, all enveloped in a tangy sauce that strikes the perfect balance between sweet and savory. Served over a bed of fluffy instant brown rice, this meal is both filling and nutritious, with each serving clocking in at just 374 calories.

Whether you're looking to maintain a healthy lifestyle or simply want to enjoy a flavorful dish, this Healthified Sweet and Sour Chicken is a fantastic option. It's packed with protein, low in fat, and bursting with vibrant flavors that will leave you wanting more. So grab your skillet and get ready to whip up a meal that’s as good for your taste buds as it is for your body!

Ingredients

  • 0.3 cup brown sugar 
  • cups quick-cooking brown rice hot instant cooked
  • teaspoons cornstarch 
  •  bell pepper green cut into 1-inch pieces
  • cup chicken broth reduced-sodium progresso® (from 32-oz carton)
  • teaspoons olive oil 
  • small onion sliced into thin wedges
  • oz pineapple chunks unsweetened drained canned
  •  bell pepper red cut into 1-inch pieces
  • 0.1 teaspoon pepper red crushed
  • 0.3 cup rice vinegar 
  • 0.3 teaspoon salt 
  • lb chicken breast boneless skinless cut into 1-inch cubes

Equipment

  • bowl
  • frying pan

Directions

  1. In 12-inch nonstick skillet, heat oil over medium-high heat.
  2. Sprinkle chicken with salt; cook and stir 4 to 5 minutes or until chicken is no longer pink in center.
  3. Remove from skillet.
  4. 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.
  5. In small bowl, mix broth, reserved pineapple liquid, vinegar, brown sugar, cornstarch and crushed red pepper flakes; stir into chicken mixture.
  6. Add pineapple; heat to boiling. Reduce heat; cook uncovered, stirring frequently, until sauce is thickened and bubbly.
  7. Serve over rice.

Nutrition Facts

Calories374kcal
Protein25.94%
Fat12.38%
Carbs61.68%

Properties

Glycemic Index
23.8
Glycemic Load
0.66
Inflammation Score
-8
Nutrition Score
20.201304192128%

Flavonoids

Luteolin
1.27mg
Isorhamnetin
0.7mg
Kaempferol
0.11mg
Quercetin
3.42mg

Nutrients percent of daily need

Calories:373.65kcal
18.68%
Fat:5.08g
7.81%
Saturated Fat:0.88g
5.51%
Carbohydrates:56.88g
18.96%
Net Carbohydrates:54.33g
19.76%
Sugar:19.37g
21.53%
Cholesterol:58.06mg
19.35%
Sodium:247.96mg
10.78%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.93g
47.86%
Vitamin C:55.99mg
67.86%
Vitamin B3:12.91mg
64.56%
Selenium:35.89µg
51.27%
Vitamin B6:0.93mg
46.46%
Folate:114.41µg
28.6%
Manganese:0.56mg
27.81%
Phosphorus:273mg
27.3%
Vitamin A:898.24IU
17.96%
Iron:3.22mg
17.88%
Potassium:572.63mg
16.36%
Vitamin B1:0.24mg
15.75%
Vitamin B5:1.5mg
14.98%
Magnesium:45.34mg
11.34%
Fiber:2.56g
10.22%
Zinc:1.39mg
9.25%
Vitamin B2:0.16mg
9.18%
Copper:0.18mg
8.92%
Vitamin E:0.91mg
6.07%
Vitamin K:4.5µg
4.28%
Calcium:41.69mg
4.17%
Vitamin B12:0.23µg
3.81%