SparkPeople Advertisers Keep the Site Free

4.4 of 5 (97)
Create a Recipe Makeover

Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 353.3
  • Total Fat: 8.8 g
  • Cholesterol: 10.3 mg
  • Sodium: 736.2 mg
  • Total Carbs: 58.1 g
  • Dietary Fiber: 8.0 g
  • Protein: 13.0 g

View full nutritional breakdown of Low Fat Sweet and Sour Chicken with Brown Rice calories by ingredient
Report Inappropriate Recipe

Low Fat Sweet and Sour Chicken with Brown Rice

Submitted by: CINDEEMCD

Introduction

A low fat and reduced sodium Chinese feast! A low fat and reduced sodium Chinese feast!
Number of Servings: 4

Ingredients

    2 cups instant whole-grain brown rice
    1/4 cup seasoned rice vinegar
    2 tbsp lite soy sauce
    2 tbsp cornstarch
    2 tbsp canola oil
    2 tbsp apricot preserves
    1 lb. chicken breast cut in bite-size pieces
    1 clove minced garlic
    2 tsp finely grated or minced ginger
    1 cup low sodium chicken broth
    2 cups broccoli florets
    1 cup sliced carrots
    1 cup red pepper, chunked
    1 cup green pepper, chunked
    1 cup snow peas
    1-5 oz can sliced water chestnuts, drained

Directions

Prepare rice according to package's instructions.
Wisk vinegar, soy sauce, cornstarch and apricot preserves in a small bowl. Set aside.
Heat 1 tbsp 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 remaining oil, garlic, and ginger to pan and cook, stirring, until fragrant, 20-30 seconds.
Add broth and bring to boil, stirring constantly.
Add vegetables, reduce heat to a simmer, cover and cook until the vegetables are tender-crisp, 4-6 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.
Each serving consists of 1-1/2 cup stir-fry with 1/2 cup rice.


Number of Servings: 4

Recipe submitted by SparkPeople user CINDEEMCD.






Great Stories from around the Web


Rate This Recipe



Member Ratings For This Recipe


  • Incredible!
    13 of 13 people found this review helpful
    Delicious and easy to make. I added some pineapple as recommended and it was great! This truly tastes like its purchased from a restaurant! Love it! Thanks for the awesome recipe! - 3/19/09

    Was this review helpful?   yes  No

  • Very Good
    10 of 11 people found this review helpful
    This is a great dish. My family loved it. I would recommend adding a half can of chunk pineapple (the kind in its natural juice) and all natural apricot preserves(found near the jelly... i had trouble realizing what it was : p ) - 2/28/08

    Was this review helpful?   yes  No

  • Very Good
    8 of 9 people found this review helpful
    I used fresh pineapple and instead of apricot preserves, used mango pulp. Next time I may try it with 'lite' guave jelly. Also, I used tofu instead of the chx and for the veggies, used snow peas, chinese eggplant, and bok choy. This is a nice variation on a basic sweet and sour sauce and was tasty! - 8/26/09

    Was this review helpful?   yes  No

  • Incredible!
    7 of 7 people found this review helpful
    Excellent! A few suggestions:
    -Cut the apricot preserves in half and add canned pineapple chunks.
    -Use all fresh vegetables
    - 5/9/07

    Was this review helpful?   yes  No

  • Incredible!
    5 of 5 people found this review helpful
    Excellent for dinner. I'm going to try adding pineapple somtime like another poster suggested. I impulsively added onion, and while it wasn't bad I wouldn't suggest adding onion. - 6/30/09

    Was this review helpful?   yes  No

  • Incredible!
    4 of 4 people found this review helpful
    I added hot peppers and the pineapple as others suggested and also didn't put any of the sweet peppers. It was delicious! I'm adding this to my recipes because we will have it again - probably many times. - 8/25/09

    Was this review helpful?   yes  No


  • 4 of 4 people found this review helpful
    I cooked this last week and it was great. That was my first time making it and my kids really enjoyed it! - 1/6/09

    Was this review helpful?   yes  No

  • Very Good
    3 of 3 people found this review helpful
    Forgot to buy snow peas, but loved the recipe. Used all-fruit to help lower the sugar and sprinkled a few toasted sesame seeds on top. Will try almonds next time. - 10/29/09

    Was this review helpful?   yes  No

  • Incredible!
    3 of 3 people found this review helpful
    Yummy! A winner with the whole family. Thank you... - 3/5/09

    Was this review helpful?   yes  No

  • Very Good
    3 of 3 people found this review helpful
    Made this tonight and loved it, especially with the banana and almonds. Will definitely make it again! - 12/11/08

    Was this review helpful?   yes  No

  • Incredible!
    3 of 3 people found this review helpful
    I really love chinese food and I never thought I could make a recipe like this one. I love it. - 12/10/08

    Was this review helpful?   yes  No

  • Incredible!
    3 of 3 people found this review helpful
    Definitely like this one! - 12/9/08

    Was this review helpful?   yes  No

  • Incredible!
    3 of 3 people found this review helpful
    Very good Family Loved this ! ! - 2/20/08

    Was this review helpful?   yes  No


  • 3 of 3 people found this review helpful
    pretty good! I used frozen green beans in place of the veggies, and added a can of pineapple chunks in juice. also a dollop of thai chili sauce to "zing" it up a tad. - 7/24/07

    Was this review helpful?   yes  No

  • Incredible!
    3 of 3 people found this review helpful
    Definitely a keeper. Tasted wodnerful...and I LOVE water chestnuts. - 6/28/07

    Was this review helpful?   yes  No

  • Very Good
    3 of 3 people found this review helpful
    not too bad, didn't realize i had no soy sauce but it still satisfied my desire for chinese. i will make again but use suggestions to use pineapple and fresh veggies. i used bag of frozen veggiies - 6/20/07

    Was this review helpful?   yes  No

  • Incredible!
    3 of 3 people found this review helpful
    Wonderful not to sweet at all. Looks beautiful on the plate. - 5/30/07

    Was this review helpful?   yes  No

  • Incredible!
    2 of 2 people found this review helpful
    I added pineapple,almonds, little brown sugar and cooked with sesame oil. For the veggies I cooked frozen green beans,carrots and broccoli. Loved it! - 2/17/10

    Was this review helpful?   yes  No

  • Very Good
    2 of 2 people found this review helpful
    After reading the comments I made this with 2 to 1 sugar-free preserves to rice vinegar instead of the other way around and warmed that mix with additional spices & red pepper flakes before adding. Also used frozen Asian veg mix for vegs which I steamed & tossed in after everything else was done. - 1/20/10

    Was this review helpful?   yes  No

  • Incredible!
    2 of 2 people found this review helpful
    I followed this recipe to the 't'... delicous! This was a great recipe that my entire family enjoyed! Hard to imagine that there is such a thing as healthy sweet and shour, but there is and filling portions too! - 12/11/09

    Was this review helpful?   yes  No

  • O.K.
    2 of 3 people found this review helpful
    It was very bland. Needs more sauce. I know that sauce usually adds more calories, but the veggie's would taste better just steamed with a litle seasoning and lemon. I love vegetables, but I couldn't even save the leftovers. - 10/13/09

    Was this review helpful?   yes  No

  • Incredible!
    2 of 2 people found this review helpful
    I love thie recipe. I enjoy cooking it for my family. My daughter also love to make it. - 10/9/09

    Was this review helpful?   yes  No


  • 2 of 3 people found this review helpful
    I tried this it was ok - 10/3/09

    Was this review helpful?   yes  No

  • Incredible!
    2 of 2 people found this review helpful
    I loved it. very easy to make. Will improve this review when I see how my kids like it tonight. - 9/2/09

    Was this review helpful?   yes  No


  • 2 of 2 people found this review helpful
    was very good. thanks and will use it again in my meal planning - 8/29/09

    Was this review helpful?   yes  No