Recipe: Sweet and Sour Chicken with Brown Rice

SWEET AND SOUR CHICKEN WITH BROWN RICE

2 cups cooked brown rice
1 Tbsp. low-sodium soy sauce
1/3 cup rice vinegar
2 Tbsp. cornstarch
1/4 cup apricot preserves
2 Tbsp. olive oil, divided
1 lb. boneless skinless chicken breasts, cut into bite-size pieces
4 tsp. minced ginger
4 cloves minced garlic
1 cup reduced-sodium chicken broth
6 cups frozen vegetable mixture
1 can of sliced water chestnuts, drained
Pinch crushed red pepper flakes (optional)
Salt and freshly ground pepper, to taste

Prepare rice according to package directions. Set aside.

Whisk soy sauce, vinegar, cornstarch and apricot preserves in a small mixing bowl and set aside as well.

Heat 1 Tbsp. oil in large skillet over medium to high heat. Add chicken to skillet and cook undisturbed for 2 minutes. Continue cooking, stirring occasionally until starting to brown, about 2 additional minutes. Transfer chicken to a plate.

Add remaining 1 Tbsp. oil, ginger and garlic to the skillet and cook over medium-high heat, about 30 seconds. Add chicken broth and bring to a boil, stirring occasionally. Add frozen vegetables, reduce heat, cover and simmer under the vegetables are thawed, about 5 minutes. Do not overcook vegetables.

Return cooked chicken to the pan. Add water chestnuts. Whisk the reserved sauce and add to the skillet. Add a pinch of red pepper flakes, if desired. Simmer, stir occasionally until the sauce thickens and chicken is heated through. Transfer chicken to a serving platter. Season with salt and pepper. Serve.

Makes 4 servings

Per serving: 490 calories, 9 g total fat (1.5 g saturated fat), 66 g carbohydrates, 33 g protein, 6 g dietary fiber, 470 mg sodium.

Source: The American Institute for Cancer Research