Sweet and Sour Chicken

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Makes: 6 cups
Prep time: 20 minutes
Cooking time: 30 minutes

Prep time: 20 minutes

Cooking time: 30 minutes

Total time: 50 minutes

Ingredients

1 can

(8 ounce) unsweetened pineapple chunks

1 pound

skinless, boneless chicken breast

1 cup

99% fat-free chicken broth (see notes)

1⁄4 cup

rice wine vinegar

1⁄4 cup

brown sugar

2 Tablespoons

low sodium soy sauce

1 clove

garlic, minced, or 1/4 teaspoon garlic powder

1 cup

celery, sliced

medium yellow onion, cut in eighths

green bell pepper, sliced

large carrot, sliced diagonally 1/4" thick

3 Tablespoons

cornstarch

1⁄4 cup

cold water

Directions

Drain pineapple and reserve juice.
Cut chicken into 1" cubes and place in a large skillet.
Add reserved pineapple juice, chicken broth, vinegar, brown sugar, soy sauce, and garlic. Cover and simmer over low heat (250 degrees for an electric skillet) for 10 minutes or until chicken is no longer pink when cut.
Add vegetables and pineapple; cook an additional 5 minutes.
Combine cornstarch with water and stir until smooth. Slowly pour into hot mixture, stirring constantly, until thickened, about 1 minute more.
Refrigerate leftovers within 2 hours.

Notes

Serve over hot, cooked rice or pasta.
Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.

Serving Size:

1 cup

Nutritional Label:

Photo of Nutrition Facts of Sweet and Sour Chicken

Category:

fruit cocktail
brown rice
a glass of low-fat milk

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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP). SNAP provides nutrition assistance to people with low income. SNAP can help you buy nutritious foods for a better diet. To find out more, contact Oregon SafeNet at 211. USDA is an equal opportunity provider and employer. 2017 Oregon State University Extension Service offers educational programs, activities, and materials without discrimination based on age, color, disability, gender identity or expression, genetic information, marital status, national origin, race, religion, sex, sexual orientation, or veteran’s status. Oregon State University Extension Service is an Equal Opportunity Employer.