Heart-Healthy Sweet and Sour Rice
Savor the perfect balance of tangy sweetness with our Heart-Healthy Sweet and Sour Rice recipe, a wholesome twist on a classic favorite. This vibrant dish combines nutty brown rice cooked in low-sodium vegetable broth with a medley of colorful bell peppers, juicy pineapple chunks, and a mouthwatering homemade sweet and sour sauce featuring soy sauce, apple cider vinegar, honey, and fresh ginger. Packed with fiber and brimming with flavor, it’s a lighter, nutrient-rich alternative that’s ideal for health-conscious eaters. Quick to prepare in under 40 minutes and garnished with fresh cilantro and sesame seeds, this delightful bowl is as visually appealing as it is nourishing. Perfect for busy weeknights or meal prep, this heart-healthy recipe ensures you won’t sacrifice flavor while embracing wellness!
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Recipe Information
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)
Instructions
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.
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.
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.
Stir in the pineapple chunks and grated ginger, cooking for 2 minutes to combine the flavors.
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.
Cook the sauce over medium heat for 2-3 minutes until it thickens slightly, coating the vegetables and pineapple evenly.
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.
Remove from heat and garnish with fresh cilantro and sesame seeds, if desired. Serve warm.
Nutrition Facts
Calories |
711 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.3 g | 23% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1315 mg | 57% | |
| Total Carbohydrate | 127.6 g | 46% | |
| Dietary Fiber | 13.7 g | 49% | |
| Total Sugars | 59.1 g | ||
| Protein | 14.1 g | 28% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 147 mg | 11% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 1450 mg | 31% | |
*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.
