Sweet ’n Sour Chicken Meatballs with Rice

Create your own Asian fare at home. By using ground chicken, you reduce the calories, fat and cholesterol of regular ground beef. But feel free to substitute the meat of your choice. The sweet and sour sauce is also great over sautéed chicken on its own.

1. In a bowl, combine the chicken, onions, ketchup, breadcrumbs, egg and salt and pepper and mix well. With wet hands, form the meatballs, using about 1 Tbsp of the mixture for each. Place on a plate and set aside.

2. In large saucepan, heat the olive oil over medium heat. Add the garlic and onions and cook just until softened, approximately 3 minutes. Add the bell peppers and cook for another 4 minutes. Add the tomato and pineapple juices, chili sauce, brown sugar, cornstarch and meatballs. Cover and simmer covered for 25 minutes, just until the meatballs are tender.

3. Meanwhile, bring the rice and water to a boil, then cover and simmer for 20 minutes or until the liquid is absorbed. Remove from the heat and let stand for 5 minutes, covered.

4. Serve the meatballs and sauce over the rice. Garnish with pineapple and parsley.

12 oz ground chicken
1/4 cup finely chopped onions
2 Tbsp ketchup
5 Tbsp seasoned breadcrumbs
1 egg
pinch of salt
pinch of pepper
2 tsp vegetable oil
2 tsp minced garlic
1/2 cup chopped onions
1/2 cup diced red bell pepper
1/2 cup diced green bell pepper
1 1/2 cups tomato juice
2 cups pineapple juice
1/2 cup sweet chili sauce (Heinz)
2 Tbsp brown sugar
1 Tbsp cornstarch
1 cup white rice
2 cups water
1/2 cup diced pineapple (fresh or canned)
3 Tbsp chopped parsley

Nutritional Analysis per Serving

Calories 337
Protein 15 g
Fat 7.7 g
Saturated Fat 1.9 g
Carbohydrates 61 g
Cholesterol 73 mg
Sodium 429 mg
Fiber 3 g

Prep Time: 20 minutes
Cook Time: 30 minutes

Make Ahead: Make up to 2 days ahead and reheat gently on stovetop. Can be frozen for up to 6 weeks. Great for leftovers.

Nutrition watch: Tomato juice is a source of the antioxidant lycopene, a cancer-fighting compound.

Serves 6