Skip to main content
    Thrive On

    Sweet & Sour Chicken

    High Protein Diabetes-FriendlyDairy-FreeEgg-FreeNo ShellfishNut-FreeAmericanChickenDinnerLunch
    Sweet & Sour Chicken
    High Protein Diabetes-FriendlyDairy-FreeEgg-FreeNo ShellfishNut-FreeAmericanChickenDinnerLunch
    4 servings (1 cup chicken & vegetable mix with ¾ cup rice)
    Active time: 20 minutes
    Total time: 20 minutes

    Description

    This 20-minute meal delivers a faster, lighter and more flavorful takeout alternative. It's chock-full of fresh, crispy veggies and juicy chicken pieces, and it reheats well for meal-prep lunches. If you like heat, sub Sriracha for some of the ketchup.

    Directions

    1. Whisk ketchup, pineapple juice, soy sauce, vinegar, honey, salt and pepper in a small bowl.
    2. Heat 1 tablespoon oil in a large skillet over high heat. Add chicken and cook, turning occasionally, until browned on all sides, 4 to 5 minutes. Transfer to a plate.
    3. Wipe the pan clean; return to high heat and add the remaining 1 tablespoon oil. Add broccoli and bell pepper; cook until charred, about 5 minutes. Add scallions and cook for 1 minute. Return the chicken to the pan and add the ketchup mixture. Cook until bubbly and the sauce coats the chicken. Serve in shallow bowls over rice.
    © Meredith Operations Corporation. All rights reserved. Used with permission.

    Nutrition Per Serving

    • Calories436 cal
    • Total Fat11.2 g
    • Saturated Fat2 g
    • Cholesterol63 mg
    • Sodium628 mg
    • Carbohydrate Total54.3 g
    • Protein30 g
    • Phosphorus366 mg
    • Potassium810 mg
    • Fiber6.3 g
    • Calcium84 mg

    Ingredients

    • ¼ cup no-salt-added ketchup
    • ¼ cup pineapple juice
    • 3 tablespoons reduced-sodium soy sauce
    • 1 tablespoon rice vinegar
    • 2 teaspoons honey
    • ¼ teaspoon salt
    • ½ teaspoon ground pepper
    • 2 tablespoons toasted sesame oil, divided
    • 1 pound boneless, skinless chicken breasts, cut into bite-size pieces
    • 8 ounces small broccoli florets
    • 2 cups chopped red bell pepper
    • 1 cup diagonally sliced scallions (1-inch)
    • 3 cups cooked brown rice

    Ingredients

    • ¼ cup no-salt-added ketchup
    • ¼ cup pineapple juice
    • 3 tablespoons reduced-sodium soy sauce
    • 1 tablespoon rice vinegar
    • 2 teaspoons honey
    • ¼ teaspoon salt
    • ½ teaspoon ground pepper
    • 2 tablespoons toasted sesame oil, divided
    • 1 pound boneless, skinless chicken breasts, cut into bite-size pieces
    • 8 ounces small broccoli florets
    • 2 cups chopped red bell pepper
    • 1 cup diagonally sliced scallions (1-inch)
    • 3 cups cooked brown rice

    Description

    This 20-minute meal delivers a faster, lighter and more flavorful takeout alternative. It's chock-full of fresh, crispy veggies and juicy chicken pieces, and it reheats well for meal-prep lunches. If you like heat, sub Sriracha for some of the ketchup.

    Directions

    1. Whisk ketchup, pineapple juice, soy sauce, vinegar, honey, salt and pepper in a small bowl.
    2. Heat 1 tablespoon oil in a large skillet over high heat. Add chicken and cook, turning occasionally, until browned on all sides, 4 to 5 minutes. Transfer to a plate.
    3. Wipe the pan clean; return to high heat and add the remaining 1 tablespoon oil. Add broccoli and bell pepper; cook until charred, about 5 minutes. Add scallions and cook for 1 minute. Return the chicken to the pan and add the ketchup mixture. Cook until bubbly and the sauce coats the chicken. Serve in shallow bowls over rice.
    © Meredith Operations Corporation. All rights reserved. Used with permission.
    Download kidney-friendly cookbooks
    Get inspired