Sweet & Sour Chicken and Rice Recipe

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Ingredients:

Serving

1 lb chicken tenders
1 (8 oz) can pineapple chunks, drained and juice reserved
1 cup uncooked rice
2 carrots, thinly sliced
1 green bell pepper , cut into 1-inch pieces
1 large onion, chopped
3 garlic cloves, minced
1 (14 1/2 oz) can reduced-sodium chicken broth
1/3 cup soy sauce
3 tbsp sugar
3 tbsp apple cider vinegar
1 tbsp sesame oil
1 1/2 tsp ground ginger
1/4 cup chopped peanuts (optional)
chopped fresh cilantro (optional)

Directions:

Preheat oven to 350.
Spray 13x9-inch baking dish with nonstick cooking spray.
Combine chicken, pineapple, rice, carrots, bell pepper, onion and garlic in prepared dish.
Place broth, reserved pineapple juice, soy sauce, sugar, vinegar, sesame oil and ginger in small saucepan; bring to a boil over high heat. Remove from heat and pour over chicken mixture.
Cover tightly with foil and bake 45 to 50 minutes or until chicken is no longer pink in centers and rice is tender.
Sprinkle with peanuts and cilantro, if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	414.87 Kcal (1737 kJ)
Calories from fat	145.57 Kcal
		% Daily Value*
Total Fat	16.17g	25%
Cholesterol	19.65mg	7%
Sodium	1277.69mg	53%
Potassium	509.49mg	11%
Total Carbs	51.81g	17%
Sugars	8.68g	35%
Dietary Fiber	4.74g	19%
Protein	16.07g	32%
Vitamin C	23.6mg	39%
Vitamin A	0.7mg	23%
Iron	11.1mg	62%
Calcium	65.4mg	7%

Amount Per 100 g
Calories	184.21 Kcal (771 kJ)
Calories from fat	64.64 Kcal
		% Daily Value*
Total Fat	7.18g	25%
Cholesterol	8.73mg	7%
Sodium	567.33mg	53%
Potassium	226.23mg	11%
Total Carbs	23.01g	17%
Sugars	3.85g	35%
Dietary Fiber	2.11g	19%
Protein	7.14g	32%
Vitamin C	10.5mg	39%
Vitamin A	0.3mg	23%
Iron	4.9mg	62%
Calcium	29mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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