Underwrite Your Life

Sweet and Sour Chicken

Anyone that knows me well knows that I have a horrible sweet tooth. I would gladly eat dessert instead of dinner if I could sustain myself for more than a couple weeks. In this vain, I thought I would try to tackle a sweet and sour chicken dish with brown rice this week. I didn’t follow any one recipe in order to make this dish- once I got the idea of using pineapple in chicken, I just added what sounded good.

The result wasn’t bad! It is definitely sweet but not overwhelming. The rice vinegar and soy sauce help cut the flavor and the added protein from the chicken and brown rice makes it super filling. The one thing I would do differently in the future is to use pineapple chunks instead of crushed pineapple.

Sweet and Sour Chicken Ingredients and Final Product
64% Carbs
28%Protein
8% Fat











Ingredients Amount Cost (USD) Protein (g) Carbs (g) Fat (g) Calories (kcal)
Chicken Breast 26 oz $4.76 143g 0g 16g 715 cal
Shredded Carrots 6 oz $1.66 2g 16g 0g 70 cal
Crushed Pineapple 2.25 cup $1.39 5g 90g 0g 315 cal
Soy Sauce 5 tbsp $1.00 5g 5g 0g 75 cal
Rice Vinegar 2 tbsp $0.33 0g 0g 0g 0 cal
Onion 1 onion $1.00 2g 14g 0g 44 cal
Green Bell Peppers 1 pepper $0.89 1g 7g 0g 33 cal
Green Onion 3 green onion $0.26 3g 6g 0g 15 cal
Fresh Garlic 3 clove $0.10 1g 3g 0g 12 cal
Fresh Ginger 0.25 inch $0.05 0g 0g 0g 4 cal
Brown Rice 2 cup $1.33 32g 296g 8g 1360 cal
Vegetable Oil 2 tbsp $0.10 0g 0g 27g 260 cal
Salt 3 tsp $0.04 0g 0g 0g 0 cal
Pepper 3 tsp $0.08 0g 0g 0g 3 cal
Total - - $13.00 193g 437g 52g 2906 cal
Total/Meal — — $2.60 39g 87g 10g 581 cal

In total, the recipe made me 5 servings of Sweet and Sour Chicken. Each serving is 581 calories, with 39g Protein, 87g Carbs, and 10g Fat, costing $2.60.

Step 1

Firstly, go ahead and cook your chicken (or other protein). I add 1 tbsp oil to a pan and sear the chicken until it is about 3/4ths cooked. It is ok if you cook it all the way through to ensure your chicken will not be raw, but it will be cooked again later.

Once it is cooked, go ahead and use a fork and knife to chop the chicken up into bite-sized pieces.

Cooking the Chicken

Step 2

While the chicken is cooking, use this opportunity to chop your bell pepper, onion, green onion, garlic, ginger, and any other toppings you may choose to add.

Chopped Ingredients

Step 3

Once your ingredients are chopped and your chicken is cooked, use the same pan to begin to make the sauce. Go ahead and add your remaining 1tbsp of oil to the pan and gently sauté the garlic over medium heat. Once the pan is fully heated (only about 30 seconds), add your green bell pepper and give it a stir. Immediately add the chopped onion and stir-fry the mixture until the onions are transparent (about 5-7 minutes).

Stir-Frying the garlic, pepper, and onion

Step 4

After the onion and peppers have been cooked, add the carrots and chopped pineapple along with 50% of the pineapple juice from the can of pineapple (~1 cup).

Sweet and Sour Chicken Ingredients and Final Product

Step 5

Let the whole mixture simmer over medium heat until the pineapple juice has mostly evaporated and the meal has a thick and meaty consistency (~15-20 minutes).

The Sweet and Sour Sauce simmering and after the juice has evaporated

Step 6

Lastly, add your chopped chicken along with the remaining seasonings (the soy sauce, rice vinegar, and salt/pepper to taste) and give the mixture a big stir until everything is incorporated. Serve with a side of brown rice.

Sweet and Sour Chicken!