Sweet and sour chicken

Macros (makes 6 servings):

Protein: 42
Carbs: 170
Fat: 36
Calories: 1,172

Grocery List:

  • Chicken breast (2 lbs)
  • Brown rice (12 servings – I use Della brand from Costco)
  • Cornstarch (3 TBSP for sauce, ½ cup for chicken)
  • Flour (1 cup)
  • Eggs (3)
  • Canola oil (½ cup)
  • Onion (1 medium)
  • Broccoli (3 medium sized heads)
  • Green bell pepper (2)
  • Red bell pepper (2)
  • Canned pineapple tidbits in 100% juice (two 20 oz cans – save the juice!)
  • Pineapple juice (2 cups, from canned tidbits)
  • Rice vinegar (⅓ cup)
  • Apple cider vinegar (⅓ cup)
  • Brown sugar (¾ cup – I used Domino Pourable light brown sugar)
  • Sugar (¾ cup)
  • Ketchup (6 TBSP)
  • Lite soy sauce (4 TBSP)
  • Sesame seeds (optional)


  1. Add brown rice to a rice cooker along with water and set to brown rice setting
  2. Dice up all of your veggies
  3. Drain pineapple tidbits (save the juice!)
  4. Sautee veggies and pineapple until desired tenderness. Set aside.
  5. To a saucepan, add the pineapple juice, rice vinegar, apple cider vinegar, brown sugar, sugar, ketchup, and soy sauce. Bring to a boil.
  6. Make a cornstarch slurry (3 TBSP cornstarch and 4 TBSP water) and add to the boiling sauce. Allow sauce to thicken and then remove from heat (optional: add red food coloring)
  7. Cube chicken
  8. Toss chicken in cornstarch, dip in egg, then flour and then fry the chicken in canola oil until cooked through
  9. Top brown rice with veggies, chicken, and sauce (optional: garnish with sesame seeds)
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