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–+ servings

Skinny Sweet and Sour Chicken: Simple to Make and So Good!

Super Skinny Sweet and Sour Chicken

Ingredients
  

  • 1 cup uncooked brown rice, I used brown Basmati rice, see shopping tips
  • 2 teaspoons olive oil, divided
  • 1 tablespoon fresh garlic, chopped
  • 2 teaspoons ginger, from a jar, see shopping tips
  • ¼ teaspoon crushed red pepper
  • 1 pound boneless, skinless, chicken breast, cut into ½-inch pieces
  • 1 cup chopped onion
  • 1 cup chopped carrots
  • 1 cup chopped celery
  • 1 cup chopped red bell pepper
  • 1 (20-ounce) can pineapple chunks in juice, undrained
  • ⅓ cup reduced-sodium soy sauce
  • 1 tablespoon rice vinegar or seasoned rice vinegar
  • 2 tablespoons flour or 1 tablespoon cornstarch (gluten-free)
  • 2 teaspoons brown sugar
  • 2 packages Stevia, Truvia, Splenda or your favorite sugar substitute

Instructions
 

  • Cook rice according to package directions except you don’t need to add oil or salt to the water while cooking.
  • In the meantime, coat the bottom of a nonstick pan with cooking spray. Heat 1 teaspoon oil over medium-high heat. Add garlic, ginger, red pepper flakes, and chicken to pan; sauté 5 minutes or until chicken is done. Remove chicken mixture from pan; set aside.
  • Coat pan again with cooking spray and heat remaining 1 teaspoon of olive oil.  Add onions, carrots, celery, and red bell pepper to the pan.  Sauté 3-4 minutes until crisp-tender.  Drain pineapple, reserving ¾ cup juice. Add 1½ cups pineapple chunks to pan; cook 30 seconds (Reserve remaining pineapple for another use).  Combine the reserved ¾ cup pineapple juice, soy sauce, vinegar, flour or cornstarch, brown sugar and sugar substitute in a bowl, stirring with a whisk until smooth.
  • Return chicken mixture to pan. Stir in juice mixture; bring to boil. Cook 1-2 minutes until sauce thickens a bit.
  • To serve: Spread ½ cup rice over each plate. Top each with about 1 cup sweet and sour chicken.
  • This dish freezes great. Mix together the chicken and rice and freeze in individual servings.

Nutrition

Serving: 1.5cupsCalories: 260kcalCarbohydrates: 40gProtein: 20gFat: 4gSaturated Fat: 1gCholesterol: 37mgSodium: 174mgFiber: 3gSugar: 10gBlue Smart Points: 4Green Smart Points: 5Plus Points: 7