Sweet-and-Sour Chicken and Rice

Recipe from

Recipe Time

Prep: 20 Minutes
Cook: 1 Hours

Nutritional 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

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

Preparation

Sprinkle salt and pepper evenly over chicken thighs.

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.

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.

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

Note:

April 2003