Sweet and Sour Chicken and Rice Stir-Fry

Stir up this sweet and sour chicken dinner in 20 minutes - using rice, veggies and pineapple chunks.

  • prep time 20 min
  • total time 20 min
  • ingredients 6
  • servings 4

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
  • 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.
  • Nutrition Information

    NUTRITION INFORMATION PER SERVING

    Serving Size: 1 3/4 Cups
    Calories
    380
    (
    Calories from Fat
    25),
    % Daily Value
    Total Fat
    3g
    3%
    (Saturated Fat
    1g,
    1%
    ),
    Cholesterol
    65mg
    65%;
    Sodium
    380mg
    380%;
    Total Carbohydrate
    60g
    60%
    (Dietary Fiber
    3g
    3%
      Sugars
    22g
    22%
    ),
    Protein
    29g
    29%
    ;
    % Daily Value*:
    Vitamin A
    60%;
    Vitamin C
    30%;
    Calcium
    4%;
    Iron
    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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