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Sweet & Sour Chicken with Brown Rice

Source: © EatingWell Magazine
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Active Time:  30 Minutes
Total Time:  35 Minutes
  4 servings, about 1 1/2 cups stir-fry & 1/2 cup rice each
Our version of sweet & sour chicken is just as satisfying as the classic Chinese takeout favorite, but without all the extra sugar, salt and saturated fat. The recipe is flexible enough to accommodate your family's favorite vegetables (carrots, scallions, bok choy); just be sure to cut them into similar-size pieces so they'll all cook at about the same rate.
2 cups  instant brown rice
1/4 cup  seasoned rice vinegar
2 tablespoons  reduced-sodium soy sauce
2 tablespoons  cornstarch
2 tablespoons  apricot preserves
2 tablespoons  canola oil, divided
1 pound  chicken tenders, cut into bite-size pieces
4 cloves  garlic, minced
2 teaspoons  finely grated or minced ginger
1 cup  reduced-sodium chicken broth
6 cups  bite-size pieces of vegetables, such as snow peas, broccoli and bell peppers
1 5-ounce can  sliced water chestnuts, drained
Sweet & Sour Chicken with Brown Rice Recipe at
Prepare rice according to the package directions.

Meanwhile, whisk vinegar, soy sauce, cornstarch and apricot preserves in a small bowl. Set aside.

Heat 1 tablespoon oil in a large skillet over medium-high heat. Add chicken and cook, undisturbed, for 2 minutes. Continue cooking, stirring occasionally, until no longer pink on the outside and just starting to brown in spots, about 2 minutes more. Transfer to a plate.

Add the remaining 1 tablespoon oil, garlic and ginger to the pan and cook, stirring, until fragrant, 20 to 30 seconds. Add broth and bring to a boil, stirring constantly. Add vegetables, reduce heat to a simmer, cover and cook until the vegetables are tender-crisp, 4 to 6 minutes. Stir in water chestnuts and the chicken. Whisk the reserved sauce and add to the pan. Simmer, stirring constantly, until the sauce is thickened and the chicken is heated through, about 1 minute. Serve with the rice.

Recipe reprinted by permission of © EatingWell Magazine. All rights reserved.
Date Added: 01/01/2008
Nutrition Facts per Serving
Yield:   4 servings, about 1 1/2 cups stir-fry & 1/2 cup rice each
Calories: 465
Fat. Total: 10g
Protein: 34g
Carbohydrates, Total: 62g
Fat, Saturated: 1g
Fiber: 7g
Cholesterol: 68mg
Sodium: 674mg
% Cal. from Fat: 19%
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