Sweet-and-Sour Chicken and Rice

Recipe from Southern Living

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Nutritional Information

Amount per serving
  • Calories: 289
  • Calories from fat: 16%
  • Fat: 5g
  • Saturated fat: 1.3g
  • Monounsaturated fat: 1.4g
  • Polyunsaturated fat: 1.2g
  • Protein: 25g
  • Carbohydrate: 35g
  • Fiber: 1.2g
  • Cholesterol: 95mg
  • Iron: 2.4mg
  • Sodium: 739mg
  • Calcium: 31mg


  • 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


  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.
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