ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Sweet-and-Sour Chicken and Rice

Prep time 20 mins
Cook time 1 hr
Yield Makes 8 servings

Ingredients

  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 2 pounds skinned and boned chicken thighs
  • Vegetable cooking spray
  • 1 small onion, diced
  • 1 medium red bell pepper, chopped
  • 2 garlic cloves, minced
  • 1 cup uncooked long grain rice
  • 1 cup sweet-and-sour dressing
  • 1 cup low-sodium, fat-free chicken broth
  • 2 green onions, chopped

Nutrition Information

  • calories 289
  • caloriesfromfat 16 %
  • fat 5 g
  • satfat 1.3 g
  • monofat 1.4 g
  • polyfat 1.2 g
  • protein 25 g
  • carbohydrate 35 g
  • fiber 1.2 g
  • cholesterol 95 mg
  • iron 2.4 mg
  • sodium 739 mg
  • calcium 31 mg

How to Make It

  1. Sprinkle salt and pepper evenly over chicken thighs.

  2. Brown chicken in a Dutch oven coated with cooking spray over medium-high heat 2 to 3 minutes on each side or until browned. Remove chicken from pan, and set aside.

  3. Add onion, bell pepper, and garlic to Dutch oven coated with cooking spray; sauté 5 minutes. Add rice; saute 2 minutes or until rice is opaque. Stir in dressing and broth. Add chicken pieces; bring to a boil. Cover, reduce heat, and simmer 45 minutes or until liquid is absorbed and chicken is done. Sprinkle with green onions.

  4. NOTE: For testing purposes only, we used Old Dutch Sweet & Sour Dressing.