Loaded up Sweet & Sour Chicken With Brown Rice (Lite-Bleu)

May 18, 2023May 18, 20230 3
Loaded up Sweet & Sour Chicken With Brown Rice (Lite-Bleu)
in Chinese

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/2 lb boneless skinless chicken breast ( cut into thin strips about 2-inch long )
2 tablespoons low sodium soy sauce
1 tablespoon sugar-free apricot jam
2 garlic cloves , minced
1/2 teaspoon fresh ginger , grated
1/4 teaspoon crushed red pepper flakes
1 large red bell pepper , cut into 1-inch chunks ( about 1 cup )
2 cups snap peas ( in pods )
3 large carrots , thin sliced
1 yellow onion , quartered ( or cut into 6 segments )
2 cups fresh pineapple , cut into 1-inch cubes
2 tablespoons sugar-free apricot jam ( again )
2 cups cooked brown rice

Nutrision Information

Servings Per Recipe
2
Calories
345
Sugar
11g
Fat
3g
Loaded up Sweet & Sour Chicken With Brown Rice (Lite-Bleu) is a healthier take on the classic Chinese takeout dish. This dish is a great way to enjoy the flavors of sweet and sour chicken without the added calories and fat. The addition of fresh vegetables and pineapple makes this dish a nutritious meal that is perfect for lunch or dinner. Cooked brown rice is served on the side to help balance out the flavors and provide extra fiber and nutrients.

Instructions

1.In a small bowl, whisk together the soy sauce, apricot jam, garlic, ginger, and red pepper flakes.
2.In a large non-stick skillet, cook the chicken over medium heat until browned on all sides. Remove from skillet and set aside.
3.Add the red bell pepper, snap peas, carrots, and onion to the skillet and sauté for 3-4 minutes.
4.Add the pineapple and sauté for an additional 2-3 minutes.
5.Return the chicken to the skillet and add the remaining apricot jam. Cook until the sauce thickens and the chicken is cooked through.
6.Serve hot over cooked brown rice.

PROS

This recipe is low in calories and high in protein.

It is also packed with vegetables and fresh pineapple, making it a nutritious and flavorful meal.

CONS

The dish does contain some sugar in the form of apricot jam, so it should be enjoyed in moderation as part of a balanced diet.

Pre-cooking the brown rice can also add time to meal prep.

HEALTH & BENEFITS

This dish is high in protein and contains a variety of vegetables, making it a well-rounded meal.
The fresh pineapple is a great source of vitamin C and can aid in digestion and reduce inflammation.
The brown rice is a good source of fiber and can help regulate blood sugar levels.

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