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Sweet-and-Sour Chicken

My podcast co-host, Gina, recently interviewed an amazing RD and author by the name of Sumner Brooks who co-authored the book How to Raise an Intuitive Eater. I was listening to her advice and explanation of generational dieting and negative reinforcement and let me just say, I needed it. Such interesting stuff, be sure to tune in 😉

I’ve lost what little grasp of intuitive eating concepts I’ve put into practice for my girls simply because my kids have fallen out of practice, or acceptance, perhaps, of any food I would choose for them. It just sits there, untouched. Dinner after dinner after dinner. Being a mom is hard. Being a dietitian mom is harder, I think!

What I’ve learned about mom-ing probably applies to being an intuitive eater: there’s no real manual. It’s a lived experience that we’re learning about and growing with as we go. It’s less a beautiful fairytale and more so of a series of short stories encompassing all the good, bad, ugly, and everything in between.

I’m going to take one big collective inhale, with an extra little breath at the top, and one huge, loud, life-giving exhale because…perspective. Petitioning to the school in response to my rage surrounding children from homes with resources eating second breakfasts every day at school is only going to cause me stress. Writing that sentence raises my shoulders to my ears by at least an inch. Gah!

I’ve got to focus my energies and efforts where it matters and right now, that’s with my attitude…if I’m being perfectly honest. I’ve got to relinquish control over dinnertime acceptance and just do my thing. I’ve got to own my role as provider and respect their role as consumer just a bit more.

Kicking off this commitment, a recipe that WAS accepted. And not just like a bite, but like actually accepted by my littles. It’s sweet, it’s tangy, it’s sticky, it’s colorful, its got texture, its got protein and veggies and it can be served atop a heap of fluffy, delicious rice. It’s all made in one skillet with ingredients you likely have on hand. Oh yes, and you’re so very welcome!

Sweet-and-Sour Chicken

Sweet-and-Sour Chicken

Yield: 5 servings
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 22 minutes

Tender chicken and crisp-tender veggies accompany juicy pineapple all coated in a tangy-sweet sauce! Color, flavor, and nutrition...all made in a single skillet!


  • 1 Tbsp olive oil
  • 1  1/2 lbs boneless, skinless chicken breast, cut into 1-inch pieces
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 3/4 cup 100% pineapple juice
  • 3 Tbsp white vinegar
  • 3 Tbsp low-sodium soy sauce
  • 2 Tbsp ketchup
  • 1 Tbsp minced/grated ginger or ginger paste
  • 3 Tbsp cornstarch
  • 1 red bell pepper, cut into 1-inch pieces
  • 1 orange bell pepper, cut into 1-inch pieces
  • 1 onion, cut into 1.5-inch pieces
  • 1/2 fresh pineapple, chunked (about 3 cups)


  1. Heat olive oil in a large, deep skillet over medium-high heat. Once hot, swirl oil to coat the bottom of the skillet and add the chicken, spreading into an even layer over the bottom. Season with the salt and pepper. Cook chicken for 3-4 minutes or until beginning to brown on the bottom; stir.
  2. Meanwhile, in a small bowl, whisk to combine the sauce ingredients: pineapple juice, vinegar, soy sauce, ketchup, ginger, and cornstarch until well-incorporated; set aside.
  3. Add the bell pepper and onions; stir. Cook the chicken and veggies until chicken is cooked through and veggies are crisp-tender, about 5-6 minutes. Add the pineapple and toss. Heat for 1 minute to warm the pineapple.
  4. Add the sauce ingredients and bring to a simmer for 1-2 minutes, allowing the sauce to thicken. Serve hot over rice, if desired.


Recipe adapted from Rachael Ray

Nutrition Information:
Yield: 5 Serving Size: 1/5 recipe
Amount Per Serving: Calories: 278Total Fat: 6.4gCholesterol: 66mgSodium: 742mgCarbohydrates: 30.6gFiber: 2.8gSugar: 17.8gProtein: 27.6g

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Looking for more BIG flavor chicken dinners? I’m with ya!

Be well,

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1 Comment

  1. Julie
    May 18, 2022 / 6:38 pm

    I make this with meatballs instead of chicken, served on egg noodles. Another option to try!

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