Heart-Healthy Sweet and Sour Rice

Elevate your weeknight dinner menu with this vibrant and nutrient-packed recipe for Heart-Healthy Sweet and Sour Rice. Perfectly cooked brown rice is combined with a medley of sweet pineapple chunks, crisp bell peppers, and a tangy homemade sauce made with low-sodium soy sauce, apple cider vinegar, and a touch of honey. The dish is gently infused with the warmth of fresh ginger for added depth and flavor. Packed with fiber, low in sodium, and naturally sweetened, this delicious bowl of goodness balances flavor and nutrition effortlessly. Whether served on its own or as a side dish, it’s a heart-friendly option that’s ready in just 40 minutes. Garnish with fresh cilantro and sesame seeds for a finishing touch, and prepare to savor every bite of this wholesome, colorful delight!

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups low-sodium vegetable broth
• 1 tablespoon extra virgin olive oil
• 1 medium onion, diced
• 1 medium red bell pepper, diced
• 1 medium green bell pepper, diced
• 1 cup pineapple chunks (in juice, no added sugar)
• 2 tablespoons low-sodium soy sauce
• 2 tablespoons apple cider vinegar
• 1 tablespoon honey
• 1 teaspoon fresh ginger, grated
• 1 teaspoon cornstarch
• 1 tablespoon water
• 2 tablespoons fresh cilantro, chopped (optional)
• 1 teaspoon sesame seeds (optional)

Directions

Step 1

Rinse the brown rice under cold water. In a medium saucepan, combine the rice and vegetable broth. Bring to a boil, then reduce the heat to low and simmer for 30-35 minutes or until the rice is tender and the liquid is absorbed.

Step 2

Heat the olive oil in a large skillet over medium heat. Add the diced onion and cook for 2-3 minutes until softened and translucent.

Step 3

Add the red and green bell peppers to the skillet and cook for an additional 5 minutes, stirring occasionally, until the peppers are tender but still slightly crisp.

Step 4

Stir in the pineapple chunks and grated ginger, cooking for 2 minutes to combine the flavors.

Step 5

In a small bowl, whisk together the low-sodium soy sauce, apple cider vinegar, honey, and cornstarch dissolved in water. Pour this mixture into the skillet with the vegetables and pineapple.

Step 6

Cook the sauce over medium heat for 2-3 minutes until it thickens slightly, coating the vegetables and pineapple evenly.

Step 7

Add the cooked brown rice to the skillet and gently toss to combine all ingredients. Let it cook for another 2 minutes to ensure everything is heated through.

Step 8

Remove from heat and garnish with fresh cilantro and sesame seeds, if desired. Serve warm.

Nutrition Facts

Serving size	(1375.4g)

Amount per serving	% Daily Value*
Calories	711.1

Total Fat 18.3g	0%
Saturated Fat 2.8g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 1315.1mg	0%
Total Carbohydrate 127.6g	0%
Dietary Fiber 13.7g	0%
Total Sugars 59.1g
Protein 14.1g	0%

Vitamin D 0IU	0%
Calcium 146.6mg	0%
Iron 4.2mg	0%
Potassium 1450.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 22.5%

Protein: 7.7%

Carbs: 69.8%