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Sweet-and-Sour Chicken with Rice

 Sweet-and-Sour Chicken with Rice
"When a restricted diet became a necessity for me, I didn't want to give up my sweet-and-sour chicken, so I revamped my old recipe," relates Eva Marie Collins of Bolivar, Missouri.
4 ServingsPrep/Total Time: 25 min.


  • 1/2 pound boneless skinless chicken breasts, cut into strips
  • 1 medium carrot, sliced
  • 1/4 cup chopped onion
  • 1-1/2 teaspoons canola oil
  • 1 small zucchini, sliced
  • 1 cup snow peas, thawed
  • 1/2 medium sweet red or green pepper, cut into strips
  • 3 tablespoons sugar
  • 2 tablespoons cornstarch
  • 1/8 teaspoon pepper
  • 1 can (6 ounces) pineapple juice
  • 3 tablespoons ketchup
  • 2 tablespoons lemon juice
  • 2 tablespoons reduced-sodium soy sauce
  • 1 can (8 ounces) unsweetened pineapple chunks, drained
  • 2 cups hot cooked rice


  • In a nonstick skillet, cook the chicken, carrot and onion in oil
  • until chicken is no longer pink. Add the zucchini, peas and red
  • pepper; cook and stir until vegetables are crisp-tender.
  • In a small bowl, combine sugar, cornstarch, pepper and pineapple
  • juice until smooth. Stir in the ketchup, lemon juice and soy sauce.

2 of 2

Sweet-and-Sour Chicken with Rice (continued)

Directions (continued)

  • Pour over chicken mixture. Add pineapple. Bring to a boil; cook and
  • stir for 2 minutes or until thickened. Serve with rice. Yield: 4
  • servings.
Nutritional Facts: 1 cup chicken mixture with 1/2 cup rice equals 307 calories, 3 g fat (trace saturated fat), 33 mg cholesterol, 400 mg sodium, 52 g carbohydrate, 4 g fiber, 18 g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 vegetable, 1 fruit.
Wine: Light-Bodied White Wine: Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.