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
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
-
Step1In 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.
-
Step2In 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.
-
Step3In 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
3Tips from the Betty Crocker Kitchens
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