Healthified Sweet and Sour Chicken

Healthified Sweet and Sour Chicken

Healthified Sweet and Sour Chicken
Provided by:
total prep
90% more vitamin A • 66% more fiber • 71% less fat than the original recipe— see the comparison Dinner's ready in 30 minutes! Try chicken breasts stir-fried and partnered with a tangy sweet-and-sour sauce.

Ingredients

  • 2 teaspoons canola or olive oil
  • 1 lb boneless skinless chicken breasts, cut into 1-inch cubes
  • 4 teaspoons cornstarch
  • 1/8 teaspoon crushed red pepper flakes
  • 4 cups hot cooked instant brown rice
  • 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 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

Directions

  • 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.
  • 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.
  • 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.

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