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Skinny Sweet and Sour Chicken

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By Betty Crocker Kitchens
Updated Mar 10, 2016
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90% more vitamin A • 66% more fiber • 71% less fat than the original recipe. Dinner's ready in 30 minutes! Try chicken breasts stir-fried and partnered with a tangy sweet-and-sour sauce.

Skinny Sweet and Sour Chicken

  • Prep Time 25 min
  • Total 25 min
  • Servings 5
  • Ingredients 13
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Ingredients

  • 2 teaspoons canola or olive oil
  • 1 lb boneless skinless chicken breasts, cut into 1-inch cubes
  • 1/4 teaspoon salt
  • 1 green bell pepper, cut into 1-inch pieces
  • 1 red bell pepper, cut into 1-inch pieces
  • 1 small onion, sliced into thin wedges
  • 1 cup Progresso™ reduced-sodium chicken broth (from 32-oz carton)
  • 1 can (8 oz) pineapple chunks in unsweetened juice, drained and liquid reserved
  • 1/4 cup rice vinegar
  • 1/4 cup brown sugar
  • 4 teaspoons cornstarch
  • 1/8 teaspoon crushed red pepper flakes
  • 4 cups hot cooked instant brown rice
Make With
Progresso Broth

Instructions

  • Step 
    1
    In 12-inch nonstick skillet, heat oil over medium-high heat. Sprinkle chicken with salt; cook and stir 4 to 5 minutes or until chicken is no longer pink in center. Remove from skillet.
  • Step 
    2
    In same skillet, cook bell peppers and onion over medium-high heat 3 to 5 minutes, stirring frequently, until vegetables are crisp-tender. Return chicken to skillet.
  • Step 
    3
    In small bowl, mix broth, reserved pineapple liquid, vinegar, brown sugar, cornstarch and crushed red pepper flakes; stir into chicken mixture. Add pineapple; heat to boiling. Reduce heat; cook uncovered, stirring frequently, until sauce is thickened and bubbly. Serve over rice.

Nutrition

350 Calories
6g Total Fat
25g Protein
50g Total Carbohydrate
16g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
350
Calories from Fat
50
Total Fat
6g
9%
Saturated Fat
1g
5%
Trans Fat
0g
Cholesterol
55mg
19%
Sodium
300mg
13%
Potassium
350mg
10%
Total Carbohydrate
50g
17%
Dietary Fiber
3g
13%
Sugars
16g
Protein
25g
% Daily Value*:
Vitamin A
20%
20%
Vitamin C
45%
45%
Calcium
4%
4%
Iron
10%
10%
Exchanges:
2 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 2 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.

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