Sweet & Sour Chicken with Brown Rice

  • Active Time 30m
  • Total Time 35m

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.

ingredients

  • 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
  • One 5-ounce can sliced water chestnuts, drained

directions

Prepare the rice according to the package directions.

Meanwhile, whisk the 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 the 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, 20-30 seconds. Add the broth and bring to a boil, stirring constantly. Add the vegetables, reduce heat to a simmer, cover and cook until the vegetables are tender-crisp, 4-6 minutes. Stir in the 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 Publisher. All rights reserved.

RecID 7509

nutrition information per serving

465 calories; 10g total fat; 1g total saturated fat; 68mg cholesterol; 674mg sodium; 62g carbohydrates; 7g fiber; 34g protein

These nutrition facts are calculated according to the ingredients listed in this recipe. Any substitutions will change these facts. Although we strive for accuracy, please note that food manufacturers occasionally change their food formulas, which could affect the calculations as shown.

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