Low Fat Sweet and Sour Chicken with Brown Rice
- Number of Servings: 4
Ingredients
2 cups instant whole-grain brown rice1/4 cup seasoned rice vinegar2 tbsp lite soy sauce2 tbsp cornstarch2 tbsp canola oil2 tbsp apricot preserves1 lb. chicken breast cut in bite-size pieces1 clove minced garlic2 tsp finely grated or minced ginger1 cup low sodium chicken broth2 cups broccoli florets1 cup sliced carrots1 cup red pepper, chunked 1 cup green pepper, chunked1 cup snow peas1-5 oz can sliced water chestnuts, drained
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.
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.
Nutritional Info 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
Member Reviews
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MYSTIKLUNA
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
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BEACHSEASTAR
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