Sweet and Sour Chicken with Rice

Ingredients

• White rice

  Long-grain, regular, raw, enriched

  1 cup or 185g

• Cornstarch

  1 tbsp or 8g

• Pepper

  Spices, black

  2 tsp or 4g

• Water

  Plain, clean water

  2 ⅔ tbsp or 39g

• Egg white

  Raw, fresh eggs

  1 egg white (separated from yolk) or 40g

• Chicken breast

  Broilers or fryers, meat only, raw

  1 full breast (both fillets) or 236g

• 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, water pack, solids and liquids

  1 cup, crushed, sliced, or chunks or 246g

• Pineapple juice

  Canned, unsweetened, without added ascorbic acid

  ¾ cup or 188g

• Brown sugar

  4 ½ tbsp or 41g

• Rice wine vinegar

  4 ½ tbsp or 67g

• Chicken stock

  Soup, home-prepared

  6 tbsp or 90g

Directions

1. Prepare rice as per package directions.
2. In a large bowl, mix the cornstarch, water, pepper, and egg whites. Add the chicken and toss until well coated.
3. In a large non-stick skillet, heat oil over medium-high heat. Season chicken strips and add to pan. Brown chicken and remove to plate. Add red and green peppers and onions and cook for 1 minute. Stir in pineapple chunks, juice, sugar, vinegar and chicken stock and bring to a simmer. Simmer until sauce begins to reduce. Stir in cornstarch mixture and bring liquid to a simmer. Stir in chicken strips and cook for 5 minutes. Serve over rice.