- Calories436 cal
- Total Fat11.2 g
- Saturated Fat2 g
- Cholesterol63 mg
- Sodium628 mg
- Carbohydrate Total54.3 g
4 servings (1 cup chicken & vegetable mix with ¾ cup rice)Prep time: 20 minutesTotal time: 20 minutes
- Protein30 g
- Phosphorus366 mg
- Potassium810 mg
- Fiber6.3 g
- Calcium84 mg
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Ingredients
- ¼ cup no-salt-added ketchup
- ¼ cup pineapple juice
- 3 tablespoons reduced-sodium soy sauce
- 1 tablespoon rice vinegar
- 2 teaspoons honey
- ¼ teaspoon salt
- ½ teaspoon ground pepper
- 2 tablespoons toasted sesame oil, divided
- 1 pound boneless, skinless chicken breasts, cut into bite-size pieces
- 8 ounces small broccoli florets
- 2 cups chopped red bell pepper
- 1 cup diagonally sliced scallions (1-inch)
- 3 cups cooked brown rice
Description
This 20-minute meal delivers a faster, lighter and more flavorful takeout alternative. It's chock-full of fresh, crispy veggies and juicy chicken pieces, and it reheats well for meal-prep lunches. If you like heat, sub Sriracha for some of the ketchup.
Directions
- Whisk ketchup, pineapple juice, soy sauce, vinegar, honey, salt and pepper in a small bowl.
- Heat 1 tablespoon oil in a large skillet over high heat. Add chicken and cook, turning occasionally, until browned on all sides, 4 to 5 minutes. Transfer to a plate.
- Wipe the pan clean; return to high heat and add the remaining 1 tablespoon oil. Add broccoli and bell pepper; cook until charred, about 5 minutes. Add scallions and cook for 1 minute. Return the chicken to the pan and add the ketchup mixture. Cook until bubbly and the sauce coats the chicken. Serve in shallow bowls over rice.
