Sweet-and-Sour Chicken and Rice

Gluten Free
Dairy Free
Health score
9%
Sweet-and-Sour Chicken and Rice
80 min.
8
230kcal

Suggestions


If you're looking for a delicious dish that perfectly balances flavors and meets dietary needs, look no further than this Sweet-and-Sour Chicken and Rice! This hearty meal is not only gluten-free and dairy-free but also a feast for the taste buds. With tender chicken thighs, colorful veggies, and perfectly cooked rice, each bite is a delightful experience.

The preparation is simple, making it an excellent choice for dinner parties or family gatherings, as it serves up to 8 people. Imagine savoring a warm bowl of flavorful chicken coated in a tangy sweet-and-sour dressing, complemented by the crunch of bell peppers and the freshness of green onions, all in just about 80 minutes!

This dish is packed with protein and provides a balanced caloric breakdown, making it a healthier alternative for lunch or dinner. Plus, the use of low-sodium chicken broth ensures that it remains light yet satisfying. Whether you’re accommodating dietary restrictions or simply seeking something new to serve, this Sweet-and-Sour Chicken and Rice will quickly become a household favorite. So grab your frying pan and Dutch oven, and let’s create a meal that’s sure to impress!

Ingredients

  • pounds chicken thighs 
  • cup fat-skimmed beef broth fat-free low-sodium,
  •  garlic clove minced
  •  spring onion chopped
  • cup rice long grain uncooked
  • small onion diced
  • 0.5 teaspoon pepper 
  • medium bell pepper red chopped
  • 0.5 teaspoon salt 
  • cup frangelico 

Equipment

  • frying pan
  • dutch oven

Directions

  1. Sprinkle salt and pepper evenly over chicken thighs.
  2. Brown chicken in a Dutch oven coated with cooking spray over medium-high heat 2 to 3 minutes on each side or until browned.
  3. Remove chicken from pan, and set aside.
  4. Add onion, bell pepper, and garlic to Dutch oven coated with cooking spray; saut 5 minutes.
  5. Add rice; saute 2 minutes or until rice is opaque. Stir in dressing and broth.
  6. Add chicken pieces; bring to a boil. Cover, reduce heat, and simmer 45 minutes or until liquid is absorbed and chicken is done.
  7. Sprinkle with green onions.
  8. NOTE: For testing purposes only, we used Old Dutch Sweet & Sour Dressing.

Nutrition Facts

Calories230kcal
Protein42.95%
Fat19.84%
Carbs37.21%

Properties

Glycemic Index
26.77
Glycemic Load
11.63
Inflammation Score
-5
Nutrition Score
13.439999818802%

Flavonoids

Luteolin
0.09mg
Isorhamnetin
0.44mg
Kaempferol
0.1mg
Myricetin
0.01mg
Quercetin
2.14mg

Nutrients percent of daily need

Calories:230.24kcal
11.51%
Fat:4.93g
7.58%
Saturated Fat:1.23g
7.66%
Carbohydrates:20.79g
6.93%
Net Carbohydrates:19.9g
7.24%
Sugar:1.14g
1.27%
Cholesterol:107.73mg
35.91%
Sodium:365.05mg
15.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24g
48%
Selenium:29.93µg
42.76%
Vitamin B3:7.04mg
35.2%
Vitamin B6:0.61mg
30.59%
Phosphorus:250.63mg
25.06%
Vitamin C:20.49mg
24.83%
Vitamin B5:1.7mg
16.96%
Manganese:0.33mg
16.72%
Vitamin B2:0.24mg
13.91%
Zinc:2.06mg
13.7%
Vitamin B12:0.78µg
13.04%
Potassium:370.07mg
10.57%
Vitamin A:523.79IU
10.48%
Vitamin K:10.5µg
10%
Vitamin B1:0.14mg
9.04%
Magnesium:35.81mg
8.95%
Iron:1.28mg
7.14%
Copper:0.13mg
6.61%
Folate:17.14µg
4.28%
Fiber:0.89g
3.55%
Vitamin E:0.48mg
3.23%
Calcium:25.03mg
2.5%
Source:My Recipes