Low Fat Sweet and Sour Chicken with Brown Rice


4.4 of 5 (98)
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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
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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.

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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

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  • 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

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  • 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

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  • 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

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  • 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

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  • 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

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  • 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

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  • 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

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

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  • 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

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  • 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

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

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

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  • 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

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

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  • 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

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

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  • 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

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  • 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

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  • 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

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  • 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

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  • 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

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

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  • 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

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

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  • 2 of 2 people found this review helpful
    I loved this. Chinese taste without all the fat - 8/25/09

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  • Incredible!
    2 of 2 people found this review helpful
    Everyone in my family loved this! - 8/25/09

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  • Incredible!
    2 of 2 people found this review helpful
    All the 8 grandkids will eat this. Or parts of it. So I made , but serve veggies and fruit (include pineapple) in seperate serving dishes for them to assemble. - 8/25/09

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  • Incredible!
    2 of 2 people found this review helpful
    was great! - 10/4/08

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  • Very Good
    2 of 3 people found this review helpful
    A wonderful variation on an old favorite - 10/2/08

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  • 2 of 5 people found this review helpful
    I have made something like this before without the vinegar, corn starch or preserves. I added sliced apples or pineapple for the sweetness - the apples were very sweet and tasty with the hotter pepper that I added also. - 10/2/08

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  • Very Good
    2 of 2 people found this review helpful
    Very good and filling. - 10/2/08

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  • 2 of 2 people found this review helpful
    I made this tonight. Delicious! I added pineapple chunks.
    Will definitely be making this again, soon.
    - 10/2/08

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  • Very Good
    2 of 2 people found this review helpful
    Very good...will use pineapple next time - 6/3/08

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  • Good
    2 of 2 people found this review helpful
    we liked the mix of veggies, but the sauce wasn't one of our favorites - 2/29/08

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  • Incredible!
    2 of 2 people found this review helpful
    Delicious! The whole family enjoyed it. Imagine! - 12/3/07

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  • 1 of 1 people found this review helpful
    I bought orginal rice vinegar instead of the seasoned, but otherwise followed the recipe exactly. Add and extra cup of water to make more sauce since it seemed a bit dry without it. So tasty! We LOVED it! - 1/30/11

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  • Incredible!
    1 of 1 people found this review helpful
    Got the ingredients after work and made for dinner. Really tasty. Husband said it was worth the wait even if he was starving. Thanks. Looking forward to left overs for lunch. Did add pineapple. I think I will try it w/ shrimp & scallops next time. yumm - 8/26/10

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  • Incredible!
    1 of 1 people found this review helpful
    Great recipe, used veggies on hab-nd but Apricot preserves were agreat help. Used Whole green beans Edamame and used Steam fresh brown rice. Enough for tomorrow since there are just 2 of us. Used just 1/2 cup Brown rice and it was adequate. Thanks this is a keeper. - 8/25/10

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  • Incredible!
    1 of 1 people found this review helpful
    I didn't have apricot jam so I substituted pineapple juice. and it still came out great. My grandkids loved it. - 8/20/10

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  • Very Good
    1 of 1 people found this review helpful
    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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  • Very Good
    1 of 1 people found this review helpful
    Great thing about this is you can swap out veggies. I used peas, cauliflower, and green beans and added chopped pecans. FANTASTIC! - 5/22/10

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  • Incredible!
    1 of 1 people found this review helpful
    I really loved this. Added crushed red pepper for heat. - 3/8/10

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  • Incredible!
    1 of 1 people found this review helpful
    Absolutely fantastic. I made this yesterday and it's sooooo juicy. I love the slight ginger taste. - 1/4/10

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  • Very Good
    1 of 1 people found this review helpful
    Very good. Used frozen oriental vegetables. - 10/14/09

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  • 1 of 1 people found this review helpful
    it was good, we all ate it. my husband, 20yr old son and myself, my 10 yr old daughter did not like it she ate the brown rice and chicken and some carrots. - 10/13/09

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  • 1 of 1 people found this review helpful
    Delicious, love brown rice. Thanks - 10/6/09

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  • Incredible!
    1 of 3 people found this review helpful
    Haven't tried it yet, love all the ingredients, will add pineapple...Can't wait!! - 10/5/09

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  • 1 of 1 people found this review helpful
    Loved this!! - 10/4/09

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  • Good
    1 of 6 people found this review helpful
    Sorry, I don't like anything sweet and sour. - 10/4/09

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  • 1 of 5 people found this review helpful
    Going to make it for my birthday dinner next friday. Grandson will love it.................Vi, thanks - 10/3/09

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  • 1 of 5 people found this review helpful
    Sodium is way to high for me, but it sounds good. - 10/3/09

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  • 1 of 1 people found this review helpful
    this is awesome, a "keeper" that will be enjoyed often..thanx. - 10/3/09

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  • Very Good
    1 of 5 people found this review helpful
    Sounds delicious, I definitely look forward to trying this :) - 10/3/09

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  • 1 of 5 people found this review helpful
    I'm going to try this with boneless, skinless chicken thighs that I just bought! - Thanks for the recipe. - 10/3/09

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  • 1 of 2 people found this review helpful
    verry good - 10/3/09

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  • 1 of 5 people found this review helpful
    Am going to try this tonight as my husband likes sweet/sour chicken. - 10/3/09

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  • 1 of 2 people found this review helpful
    Tasty. - 8/26/09

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  • Good
    1 of 5 people found this review helpful
    Sounds good, but will try to add pineapple - 8/25/09

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  • 1 of 5 people found this review helpful
    love brown rice, so this is something I'll make tonight. - 8/25/09

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  • 1 of 4 people found this review helpful
    Sounds good to me, going to try it this week. - 8/25/09

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  • Very Good
    1 of 1 people found this review helpful
    Great - 8/25/09

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  • 1 of 5 people found this review helpful
    sounds great can't wait to try it. - 12/8/08

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  • Incredible!
    1 of 5 people found this review helpful
    Oh boy! My Hunny's gonna love this one. I'm making it for lunch today. Since neither one of us likes water chestnuts I'll leave those out and enjoy the rest of it.
    Thank you for a healthy, good-tasting chicken recipe.
    - 12/8/08

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  • 1 of 3 people found this review helpful
    This is really quite good ! - 10/7/08

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  • Good
    1 of 5 people found this review helpful
    sounds good - 10/2/08

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  • 1 of 5 people found this review helpful
    I will be trying this with the suggested pineapple this weekend. Sounds so good. - 10/2/08

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  • Very Good
    1 of 1 people found this review helpful
    This is really good way to have Chinese food without all the fat!!! - 10/2/08

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  • 1 of 4 people found this review helpful
    Sounds wonderful will have to try this one. - 10/2/08

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  • 1 of 1 people found this review helpful
    Very Good. - 11/30/07

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  • 1 of 5 people found this review helpful
    I love chineese food so I think I will definetly try this one! - 11/27/07

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  • 1 of 5 people found this review helpful
    Sounds great - 11/26/07

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  • 1 of 4 people found this review helpful
    Well it sound good and will make it this school holiday with kids. - 11/24/07

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  • tasty - 10/10/18

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  • Incredible!
    This was really good loved the pineapple in it a lot. - 9/18/18

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  • Looking forward to it - 8/24/18

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  • I too added some brown sugar and pineapple. Very good receipe, very colorful and tastes great. Definitely a keeper for my receipe box. - 3/6/12

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  • Ahh!! This looks soooo good! Just what I've been looking for!!! :) - 7/28/11

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  • Incredible!
    Awesome substitute! - 5/3/11

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  • Incredible!
    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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  • Incredible!
    DELICIOSO - 1/23/11

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  • Incredible!
    Loved it! Substitued the pineapple for apricot jam and it came out great. Quick and easy to make with lots of leftovers for the two of us. Thanks for the great recipe! - 12/29/10

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  • Very Good
    I thought this recipe was very good! I substituted habanero jelly (made w/ apricots) and also used what veggies I had on hand. I would make again. Thanks! - 11/11/10

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  • I only added 1 cup of peppers and substituted the other cup with onions. Also, being a vegetarian, I used Quorn instead of chicken. Came out great!! - 10/11/10

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  • Very Good
    This sounds delilcious. I have been looking for a low-fat sweet and sour stir fry. I am going to try it in the next couple of days. I will also add pineapples canned in its own juice. - 10/3/10

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  • Very Good
    love sweet and sour chicken - 10/3/10

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  • Incredible!
    This is easy to make and one which is similar to a recipe I use ----nice cause its all in one dish---tasty --and good! - 10/3/10

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  • awesome recipe-will make again and again - 10/3/10

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  • Very Good
    Love Chinese Food---this sounds really good!!!Will definitely try it!! - 10/3/10

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  • can't wait to try... sounds great. - 8/29/10

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  • Very Good
    I made a crock pot version of this last night. It was really good! - 8/26/10

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  • Very Good
    Didn't have all of the ingredients on hand but it was still good! - 8/26/10

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  • Incredible!
    Excellent!!!!! - 8/25/10

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  • Very Good
    Yummy, will use again with other vegetables. - 8/25/10

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  • 0 of 1 people found this review helpful
    perfect for dinner tonight... looks like something we would love. - 8/25/10

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  • Incredible!
    Easy to make, smells wonderful and was so good. A keeper. - 8/25/10

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  • THIS IS YUMMY BUT HAS MORE INGREDIENTS THAN I AM USED TO USING. - 8/25/10

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  • Incredible!
    like it, must try thank u. - 8/25/10

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  • Very Good
    nice and easy to make - we subbed bean sprouts for the peppers, and it was fantastic. - 5/2/10

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