Sweet Sour Chicken and Rice


Sweet & Sour Chicken and Rice

Sweet & Sour Chicken and Rice

Yield

Makes 6 servings

Ingredients

1 pound chicken tenders
1 can (8 ounces) pineapple chunks, drained and juice reserved
1 cup uncooked rice
2 carrots, thinly sliced
1 green bell pepper, cut into 1-inch pieces
1 large onion, chopped
3 cloves garlic, minced
1 can (about 14-1/2 ounces) reduced-sodium chicken broth
1/3 cup soy sauce
3 tablespoons sugar
3 tablespoons apple cider vinegar
1 tablespoon sesame oil
1-1/2 teaspoons ground ginger
1/4 cup chopped peanuts (optional)
Chopped fresh cilantro (optional)

Preparation

  1. Preheat oven to 350°F. Spray 13X9-inch baking dish with nonstick cooking spray.
  2. Combine chicken, pineapple, rice, carrots, bell pepper, onion and garlic in prepared dish.
  3. Place broth, reserved pineapple juice, soy sauce, sugar, vinegar, sesame oil and ginger in small saucepan; bring to a boil over high heat. Remove from heat and pour over chicken mixture.
  4. Cover tightly with foil; bake 40 to 50 minutes or until chicken is no longer pink in centers and rice is tender. Sprinkle with peanuts and cilantro, if desired.

Nutritional Information

Calories 309
Calories from Fat 15 %
Total Fat 5 g
Cholesterol 46 mg
Carbohydrate 45 g
Fiber 2 g
Protein 21 g
Sodium 983 mg

Dietary Exchange

Starch 2
Fruit 1/2
Vegetable 1
Meat 2

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