Low Fat Sweet and Sour Chicken with Brown Rice
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
Introduction
A low fat and reduced sodium Chinese feast! A low fat and reduced sodium Chinese feast!Number of Servings: 4
Ingredients
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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.
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.
Member Ratings For This Recipe
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LORENMD
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TKOCO021
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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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EBEARSMAMA
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APPLEPIEDREAMS
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STILLFLYIN
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ITSMYCHOICE
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ELSEEBEE
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*BUZZYBEE*
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BEHMOM
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MARENA4
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SPOTMOORE
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VDALE4
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TRYNABEME
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MERABKLEIN
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MCOGNIBENE
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CD683898
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~PAMELA~
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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
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CD1772548
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BIZCHICKIE
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IAMDESSIE
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FROGLOVER5699
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SLEEPINGTURTLE
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DEEDEENINE
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KSKCAM
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CYNFULMISTI
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EGRAMMY
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MARGARETLOUISE1
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ROBLIN2773
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LLCURTS
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LTAYLOR7
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DOBBIE924
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CASHLESSNCR
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HEARTLIGHT
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GOGOGRANNIE
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MOMOFSAN01
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NORASPAT
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TONI33ET
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ASH029
Pretty good! I added pineapple chunks like others and the only veggie I added was the peppers, thats all i had on hand. I couldn't taste the apricot, not sure if that was the point but it was good. I would make again. The pineapple made the dish though be sure to add it. Served over brown rice - 7/26/10
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CHELSERS79
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QUERIAN
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LIVINGCFS
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CHARANN3
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DANCING4ME101
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ROYALTY1022
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SHIITAKE
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25LADY
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HEPWORTH
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READY4MO
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OVETABUILDS
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DJ4HEALTH
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SRIVERS1
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AUTMLEAF21
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PANDORA2010
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KALEEMICHELLE
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AMBREASPARK
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DANCNQT
Delicious! Something I'd expect to eat in a restaurant, but healthier. I love the brocolli in this recipe, especially the way it soaks up the delcious sauce. The only thing I did differently was that I replaced the red pepper with about a cup of pineapple chunks (drained, but were in their own juice - 1/23/11
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BESTDRIVER
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CD2415256
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PETUNIAPIG
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POTRIDGE
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FLEMIDG
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LOISINOLA
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LEANJEAN6
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SWEESIN
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KHATLADY
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EVANIAN
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