Sizzling Chicken and Rice - KNEP - Kentucky Nutrition Education Program


Sizzling Chicken and Rice

Servings:4Serving Size:1 cup chicken and vegetables and ½ cup rice

Serve this Chinese style pineapple chicken over rice for an easy dinner that everyone will love!


  • 1 tablespoon cornstarch
  • 2 tablespoons reduced sodium soy sauce
  • 2 tablespoons vinegar
  • 2 tablespoons sugar
  • 2 teaspoons ketchup
  • ½ teaspoon garlic powder or 1 clove garlic, minced
  • ¼ cup water
  • 1 tablespoon vegetable oil
  • 16 ounces skinless, boneless chicken, cut into ½-inch pieces
  • 3 cups chopped raw vegetables (such as broccoli florets, red bell pepper, carrots, onion, etc.)
  • 8 ounces canned pineapple chunks, with juice
  • 2 cups cooked brown rice


  1. In a small bowl, add cornstarch and stir in next 6 ingredients. Mix to combine. Set bowl of sauce mixture aside.
  2. In a large skillet over medium-high heat, add oil and heat. Place the chicken in the pan and cook until done, about 5 to 6 minutes. Push chicken to the side of the skillet.
  3. Add vegetables and sauté until slightly tender. Push vegetables to the side of the skillet.
  4. Pour sauce mixture into the center of skillet. Leaving other ingredients at the sides of the pan, stir sauce until it thickens.
  5. Add pineapple and juice to the skillet and stir to combine all ingredients.
  6. Reduce to medium-low heat and cover with lid. Continue cooking for five minutes. Serve immediately over cooked brown rice.


For a quick version of this meal, substitute ½ cup prepared sweet and sour sauce for the first 7 ingredients and use a16 ounce bag of frozen stir-fry veggies in place of the fresh vegetables.

Source: Rosie Allen, Area Nutrition Agent for Kentucky Nutrition Education Program, University of Kentucky Cooperative Extension Service

Nutrition facts per serving: 440 calories; 8g total fat; 1g saturated fat; 0g trans fat; 75mg cholesterol; 540mg sodium; 60g carbohydrate; 5g fiber; 19g sugar; 31g protein; 80% Daily Value of vitamin A; 130% Daily Value of vitamin C; 4% Daily Value of calcium; 10% Daily Value of iron