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Sweet And Sour Chicken with Brown Rice

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Submitted by happyzhangbo

.

YIELD

4 servings

PREP

15 min

COOK

10 min

READY

30 min

Ingredients

2 473
CUPS ML BROWN RICE
instant *
¼ 59
CUP ML RICE VINEGAR
seasoned
2 3E+1
TABLESPOONS ML SOY SAUCE, SODIUM REDUCED
2 3E+1
TABLESPOONS ML CORNSTARCH
2 3E+1
TABLESPOONS ML APRICOT PRESERVES (JAM)
2 3E+1
TABLESPOONS ML CANOLA OIL
divided
1 453.6
POUND G CHICKEN TENDERS
cut into bite-size pieces
4 4
CLOVES CLOVES GARLIC
minced
2 1E+1
TEASPOONS ML GINGER
finely grated or minced fresh
6 1.4
CUPS L VEGETABLES
bite-size pieces, such as snow peas, broccoli and bell peppers
5 144.5
OUNCES ML/G WATER CHESTNUTS
sliced, drained

Directions

Prepare rice according to the package directions.

Meanwhile, whisk vinegar, soy sauce, cornstarch and apricot preserves in a small bowl. Set aside.

Heat 1 tablespoon oil in a large skillet over medium-high heat.

Add chicken and cook, undisturbed, for 2 minutes.

Continue cooking, stirring occasionally, until no longer pink on the outside and just starting to brown in spots, about 2 minutes more.

Transfer to a plate.

Add the remaining 1 tablespoon oil, garlic and ginger to the pan and cook, stirring, until fragrant, 20 to 30 seconds.

Add broth and bring to a boil, stirring constantly.

Add vegetables, reduce heat to a simmer, cover and cook until the vegetables are tender-crisp, 4 to 6 minutes.

Stir in water chestnuts and the chicken.

Whisk the reserved sauce and add to the pan.

Simmer, stirring constantly, until the sauce is thickened and the chicken is heated through, about 1 minute.

Serve with the rice.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 399g (14.1 oz)
Amount per Serving
Calories 418 19% from fat
 % Daily Value *
Total Fat 9g 14%
Saturated Fat 1g 6%
Trans Fat 0g
Cholesterol 66mg 22%
Sodium 447mg 19%
Total Carbohydrate 17g 17%
Dietary Fiber 6g 25%
Sugars g
Protein 68g
Vitamin A 119% Vitamin C 37%
Calcium 8% Iron 17%
* based on a 2,000 calorie diet How is this calculated?
Trans-fat Free, High Fiber
 
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