Sweet and Sour Chicken with Rice

Ingredients

• White rice

  Long-grain, regular, raw, enriched

  1 cup or 185g

• Cornstarch

  1 tbsp or 8g

• Water

  Plain, clean water

  2 tbsp or 30g

• Salt

  Table

  1 tsp or 6g

• Pepper

  Spices, black

  ½ tsp or 1g

• Egg white

  Raw, fresh eggs

  1 egg white (separated from yolk) or 40g

• Chicken breast

  Broilers or fryers, meat only, raw

  8 oz or 227g

• Vegetable oil

  Natreon canola, high stability, non trans, high oleic (70%)

  2 tbsp or 28g

• Green bell pepper

  Sweet, green, raw

  ½ cup, chopped or 75g

• Red bell pepper

  Sweet, raw

  ½ cup, chopped or 75g

• Onions

  Raw

  1 medium or 110g

• Pineapple

  Canned, juice pack, solids and liquids

  1 cup, crushed, sliced, or chunks or 249g

• Brown sugar

  4 tbsp or 36g

• Rice wine vinegar

  4 tbsp or 60g

• Chicken broth

  Soup, canned, less/reduced sodium

  6 tbsp or 90g

Directions

1. Cook the rice according to package directions; keep covered and warm.
2. In a bowl, whisk the cornstarch, water, salt, pepper, and egg white until smooth. Add the chicken strips and toss to coat evenly.
3. Heat the oil in a large nonstick skillet over medium-high. Add the coated chicken and cook until browned and the thickest pieces reach 165°F, about 3–4 minutes per side. Transfer to a plate.
4. Add the red and green bell peppers and onion to the skillet. Stir-fry until just beginning to soften, about 2 minutes.
5. Stir in the pineapple with its juice, brown sugar, rice wine vinegar, and chicken broth. Bring to a lively simmer and cook, stirring, until slightly reduced and glossy, 3–5 minutes.
6. Return the chicken and any accumulated juices to the pan. Simmer until the sauce coats the ingredients and the chicken is warmed through, 3–5 minutes. Serve over the warm rice.