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# Healthy Recipes: Sweet and Sour Chicken with Brown Rice
- URL: https://www.foodconsumer.org/sweet_and_sour_chicken_with_brown_rice_1304100129/
- Published: 2010-04-13T13:27:00.000Z
- Updated: 2026-09-22T16:07:02.000Z
- Description: A lighter take on takeout: chicken stir-fried with ginger, garlic, frozen mixed vegetables and water chestnuts in an apricot, soy and rice vinegar sauce, served over brown rice for added fiber and B vitamins.
- Author: Food Consumer
- Tags: Cooking, Recipes & Dining, #vivvo-import

# **Skip the Takeout**

Skip the takeout and get back to the basics by making Chinese cuisine in the comfort of your own kitchen. Conventional stir-fries can be high in fat, sugar and sodium. The recipe featured this week is a healthful version of a restaurant favorite. A medley of vegetables offers a broader range of phytochemicals, which laboratory studies have shown could reduce cancer risk. Added nutritional value comes from substituting brown rice, a source of fiber and B vitamins.

## Sweet and Sour Chicken  
with Brown Rice

- 2 cups cooked brown rice
- 1 Tbsp. low-sodium soy sauce
- 1/3 cup rice vinegar
- 2 Tbsp. cornstarch
- 1/4 cup apricot preserves
- 2 Tbsp. olive oil, divided
- 1 lb. boneless skinless chicken breasts, cut into bite-size pieces
- 4 tsp. minced ginger
- 4 cloves garlic, minced
- 1 cup reduced-sodium chicken broth
- 6 cups frozen vegetable mixture
- 1 can of sliced water chestnuts, drained
- Pinch crushed red pepper flakes (optional)
- Salt and freshly ground pepper, to taste

Prepare rice according to package directions. Set aside. Whisk soy sauce, vinegar, cornstarch and apricot preserves in a small mixing bowl and set aside as well.

Heat 1 tbsp. oil in large skillet over medium – high heat. Add chicken to skillet and cook undisturbed for 2 minutes. Continue cooking, stirring occasionally until starting to brown, about 2 additional minutes. Transfer chicken to a plate.

Add remaining 1 tbsp. oil, ginger and garlic to skillet and cook over medium-high heat, about 30 seconds. Add chicken broth and bring to a boil, stirring occasionally. Add frozen vegetables, reduce heat, cover and simmer under vegetables are thawed, about 5 minutes. Do not overcook vegetables.

Return cooked chicken to pan. Add water chestnuts. Whisk reserved sauce and add to skillet. Add a pinch of red pepper flakes, if desired. Simmer, stir occasionally until sauce thickens and chicken is heated through. Transfer chicken to a serving platter. Season with salt and pepper. Serve.

**Makes 4 servings.**

**Per serving:** 490 calories, 9 g total fat (1.5 g saturated fat), 66 g carbohydrates,   
33 g protein, 6 g dietary fiber, 470 mg sodium.