Sweet & Sour Chicken with Steamed Broccoli

Sweet & Sour Chicken with Steamed Broccoli

Health Rating
Prep Cook Ready in Servings
10 min 25 min 35 min 6
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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


Pygal55%466.630876687208.96974246116%315.344023366254.32678303729%311.1366545140.61340103955%16%29%CarbohydratesFatProtein
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