I had just finished planting a few veggies in my garden, which I will be posting about soon, when I heard a grumbling noise coming from my stomach. I hadn’t planned anything for dinner and with dirt on my clothes and I’m almost certain I had flecks of potting soil in my hair, I was in no shape to go to the grocery store to pick up anything.

Luckily I had just been theĀ farmers market on Tuesday and had some fresh vegetables on hand. With a few canned products, chicken in the fridge, and some staple pantry items, I was able to create this super quick and healthy dinner. I actually went back for seconds! It was that good! I am almost tempted to change my blog name to “The Kitchen MacGyver,” but I will resist the urge!

I love the sweet chunks of pineapple mixed in with the chicken and veggies. It adds a tart surprise to the dish.

I am all about quick, simple, and healthy recipes. This one definitely made the cut. I will be adding this to my dinner repertoire, hope you will too!

Sweet and Sour Chicken and Vegetables over Brown Rice


  • 1 (8 ounce) can unsweetened pineapple chunks
  • 2 tablespoons cider vinegar
  • 1 teaspoon low-sodium soy sauce
  • 1 tablespoon brown sugar
  • 1 tablespoon corn starch
  • 1 tablespoon grape seed oil
  • 2 boneless skinless chicken breasts, cut into bite size pieces
  • Salt and Freshly ground black pepper
  • 1/2 cup green onions, thinly sliced, white and green parts only
  • 1/2 cup carrots, thinly sliced
  • 1/2 (15 ounce) can diced tomatoes
  • 1 green bell pepper, seeded and diced
  • 1 cup instant brown rice, cooked according to package directions
  • fresh parsley for garnish


  1. Drain the pineapple chunks and reserve the juice. In a small bowl whisk together the pineapple juice, cider vinegar, soy sauce, brown sugar, and corn starch. Set aside.
  2. In a large frying pan, heat oil over medium-high heat. Add the chicken and season with salt and pepper. Cook until partially cooked, about 3 minutes. Add in the green onions, carrots, tomatoes, and bell pepper. Cook until vegetables are tender and chicken is cooked through, about another three minutes. Add in the pineapple chunks and reserved pineapple juice mixture. Cook until thickened, about 2 minutes.
  3. Serve over brown rice and garnish with parsley.

Serves 4