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Sweet and Sour Chicken and Rice Stir-Fry

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  • 20 min prep time
  • 20 min total time
  • 6 ingredients
  • 4 servings
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Stir up this sweet and sour chicken dinner in 20 minutes - using rice, veggies and pineapple chunks.

Ingredients

1
lb. precut chicken breast strips for stir-frying
1
(1-lb.) pkg. frozen broccoli florets, carrots and water chestnuts, thawed, drained*
1
(8-oz.) can pineapple chunks in unsweetened juice, undrained
Water
1 1/2
cups uncooked instant white rice
3/4
cup purchased sweet-and-sour sauce

Steps

  • 1 Spray large nonstick skillet with nonstick cooking spray. Heat over medium-high heat until hot. Add chicken; cook and stir 3 to 4 minutes or until lightly browned.
  • 2 Stir in vegetables. Cover; cook 3 to 5 minutes or until vegetables are hot and chicken is no longer pink.
  • 3 Meanwhile, drain pineapple liquid into 2-cup measuring cup; add water to make 1 1/2 cups.
  • 4 Add pineapple liquid mixture and pineapple to skillet. Bring to a boil. Stir in rice; return to a boil. Reduce heat to low; cover and cook 5 minutes or until vegetables are crisp-tender and liquid is absorbed. Stir in sweet-and-sour sauce.
  • 1 Spray large nonstick skillet with nonstick cooking spray. Heat over medium-high heat until hot. Add chicken; cook and stir 3 to 4 minutes or until lightly browned.
  • 2 Stir in vegetables. Cover; cook 3 to 5 minutes or until vegetables are hot and chicken is no longer pink.
  • 3 Meanwhile, drain pineapple liquid into 2-cup measuring cup; add water to make 1 1/2 cups.
  • 4 Add pineapple liquid mixture and pineapple to skillet. Bring to a boil. Stir in rice; return to a boil. Reduce heat to low; cover and cook 5 minutes or until vegetables are crisp-tender and liquid is absorbed. Stir in sweet-and-sour sauce.

Expert Tips

* To quickly thaw vegetables, place in colander or strainer; rinse with warm water until thawed. Drain well.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 3/4 Cups
Calories
380
Calories from Fat
25
% Daily Value
Total Fat
3g
5%
Saturated Fat
1g
5%
Cholesterol
65mg
22%
Sodium
380mg
16%
Total Carbohydrate
60g
20%
Dietary Fiber
3g
12%
Sugars
22g
22%
Protein
29g
29%
% Daily Value*:
Vitamin A
60%
60%
Vitamin C
30%
30%
Calcium
4%
4%
Iron
15%
15%
Exchanges:
2 1/2 Starch; 1 Fruit; 3 1/2 Other Carbohydrate; 1 Vegetable; 2 1/2 Very Lean Meat;
*Percent Daily Values are based on a 2,000 calorie diet.
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