Sweet & Sour Chicken with Steamed Broccoli
Health Rating
| Prep |
Cook |
Ready in |
Servings |
|
| 10 min |
25 min |
35 min |
6
|
Ingredients
|
1/4 cup
|
Apple juice
|
|
3 head
|
Broccoli, raw
(cut into florets)
|
|
2 cup
|
Brown rice, long-grain, dry
(cooked as instructed on package)
|
|
1/3 cup unpacked
|
Brown sugar
|
|
3 breast
|
Chicken breast, boneless, skinless
(cut into pieces)
|
|
1 clove(s)
|
Garlic
|
|
1/4 tsp minced
|
Ginger root
|
|
3/4 tsp
|
Hot pepper (chili) flakes
|
|
2 tbsp
|
Olive oil
|
|
1/3 cup
|
Soy sauce
|
|
2 tbsp
|
Tomato ketchup
|
|
1/2 cup
|
Water
|
Instructions
Cook brown rice as instructed on package.
Steam broccoli until crips green. Season with salt and pepper.
Heat oil in a large skillet over medium-high heat. Add chicken pieces and cook until lightly browned.
Remove chicken from the skillet and add the remaining ingredients (minus broccoli). Reduce heat to medium and mix ingredients until well dissolved.
Add chicken back to the skillet and bring to a hard boil. Reduce heat and simmer for 20 minutes.
Serve over brown rice and steamed broccoli.
Nutrition Facts
Per Portion
Calories
494
Calories from fat
80
Calories from saturated fat
13.4
Total Fat
8.9 g
Saturated Fat
1.5 g
Trans Fat
0.0 g
Polyunsaturated Fat
1.7 g
Monounsaturated Fat
4.6 g
Cholesterol
66 mg
Sodium
1043 mg
Potassium
932 mg
Total Carbohydrate
68 g
Dietary Fiber
5.5 g
Sugars
13.3 g
Protein
35 g
Dietary servings
Per Portion
| Grain |
2.0 |
| Meat |
1.3 |
| Vegetables |
1.4 |
Energy sources
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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada
