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Thrive On

Sweet & Sour Chicken

High Protein Diabetes-FriendlyDairy-FreeEgg-FreeNo ShellfishNut-FreeAmericanChickenDinnerLunch
4 servings (1 cup chicken & vegetable mix with ¾ cup rice)
Active time: 20 minutes
Total time: 20 minutes

Nutrition Per Serving

  • Calories436 cal
  • Total Fat11.2 g
  • Saturated Fat2 g
  • Cholesterol63 mg
  • Sodium628 mg
  • Carbohydrate Total54.3 g
  • Protein30 g
  • Phosphorus366 mg
  • Potassium810 mg
  • Fiber6.3 g
  • Calcium84 mg


  • ¼ cup no-salt-added ketchup
  • ¼ cup pineapple juice
  • 3 tablespoons reduced-sodium soy sauce
  • 1 tablespoon rice vinegar
  • 2 teaspoons honey
  • ¼ teaspoon salt
  • ½ teaspoon ground pepper
  • 2 tablespoons toasted sesame oil, divided
  • 1 pound boneless, skinless chicken breasts, cut into bite-size pieces
  • 8 ounces small broccoli florets
  • 2 cups chopped red bell pepper
  • 1 cup diagonally sliced scallions (1-inch)
  • 3 cups cooked brown rice


This 20-minute meal delivers a faster, lighter and more flavorful takeout alternative. It's chock-full of fresh, crispy veggies and juicy chicken pieces, and it reheats well for meal-prep lunches. If you like heat, sub Sriracha for some of the ketchup.


  1. Whisk ketchup, pineapple juice, soy sauce, vinegar, honey, salt and pepper in a small bowl.
  2. Heat 1 tablespoon oil in a large skillet over high heat. Add chicken and cook, turning occasionally, until browned on all sides, 4 to 5 minutes. Transfer to a plate.
  3. Wipe the pan clean; return to high heat and add the remaining 1 tablespoon oil. Add broccoli and bell pepper; cook until charred, about 5 minutes. Add scallions and cook for 1 minute. Return the chicken to the pan and add the ketchup mixture. Cook until bubbly and the sauce coats the chicken. Serve in shallow bowls over rice.
© Meredith Operations Corporation. All rights reserved. Used with permission.