Sweet & Sour Chicken with Steamed Broccoli

12 35 494
Ingredients Minutes Calories
Prep Cook Servings
10 min 25 min 6
Sweet & Sour Chicken with Steamed Broccoli
Health Highlights


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 dash Ginger root
3/4 tsp Hot pepper (chili) flakes
2 tbsp Olive Oil, Extra Virgin
1/3 cup Soy sauce
2 tbsp Tomato ketchup
1/2 cup Water


1. Cook brown rice as instructed on package.

2. Steam broccoli until crips green. Season with salt and pepper.

3. Heat oil in a large skillet over medium-high heat. Add chicken pieces and cook until lightly browned.

4. Remove chicken from the skillet and add the remaining ingredients (minus broccoli). Reduce heat to medium and mix ingredients until well dissolved. 

5. Add chicken back to the skillet and bring to a hard boil. Reduce heat and simmer for 20 minutes.

6. Serve over brown rice and steamed broccoli.



is an excellent source of lean protein and aids in muscle growth and repair


is a cruciferous vegetable and is very high in fibre

Nutrition Facts

Per Portion

Calories 494
Calories from fat 90
Calories from saturated fat 16.1
Total Fat 10.0 g
Saturated Fat 1.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 4.6 g
Cholesterol 85 mg
Sodium 1037 mg
Potassium 1028 mg
Total Carbohydrate 68 g
Dietary Fiber 5.5 g
Sugars 13.3 g
Protein 36 g

Dietary servings

Per Portion

Grain 2.0
Meat 1.3
Vegetables 1.4

Energy sources