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Diabetic Recipe: Sweet and Sour Chicken


Makes 4 servings 

Ingredients  

  • 1 pound boneless, skinless chicken breasts, cut into bite-size pieces
  • 8 oz. small broccoli florets
  • 2 cups chopped red bell pepper
  • 3 cups cooked brown rice (a bag of cauliflower rice if preferred)
  • 1 cup diagonally sliced scallions (one inch)
  • ¼ teaspoon of salt
  • 2 tablespoons toasted sesame oil, divided
  • ¼ cup no-salt-added ketchup (or Sriracha if you prefer it spicy)
  • ¼ cup pineapple juice
  • 3 tablespoons reduced-sodium soy sauce
  • 1 tablespoon rice vinegar (optional)
  • 2 teaspoons honey 
  • ½ teaspoon ground pepper

Instructions

1. In a small bowl, whisk the ketchup, pineapple juice, soy sauce, honey, vinegar and salt & pepper.

2. In a large skillet, heat 1 tablespoon of oil over high heat.  Add the chicken and cook until browned on all sides (4 - 5 minutes). Transfer to a plate.

3. Wipe the skillet clean and return to high heat, with the remaining 1 tablespoon of oil. Add broccoli & bell pepper and cook until charred (about 5 minutes). Add scallions and cook for 1 minute. Add the cooked chicken to the skillet along with the ketchup mixture. Cook until the sauce covers all of the chicken. Serve over rice.

Nutrition Facts per Serving

Calories: 444 
Protein: 30 g
Total Fat: 11 g 
Carbohydrate: 56 g
Sugars: 13 g
Fiber: 6 g

Recipe adapted from EatingWell.com - 12/2018

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