Low Fat Sweet and Sour Chicken
Transform your weeknight dinner with this Low Fat Sweet and Sour Chicken, a healthier twist on the classic takeout dish. Packed with vibrant, fresh ingredients like diced red and green bell peppers, sweet pineapple chunks, and tender chicken breast, this recipe delivers all the flavor without the guilt. The homemade sweet and tangy sauce combines pineapple juice, ketchup, and a splash of white vinegar for the perfect balance of savory and sweetness, while cornstarch ensures a silky, restaurant-quality glaze. Ready in under 35 minutes, this dish is ideal for busy nights and pairs beautifully with steamed rice or your favorite side. Perfect for those seeking a healthier dinner option that doesn’t skimp on taste, this low-fat sweet and sour chicken is a true crowd-pleaser.
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Recipe Information
Ingredients
- 500 grams skinless, boneless chicken breast
- 2 tablespoons cornstarch
- 2 tablespoons low-sodium soy sauce
- 200 grams pineapple chunks (in juice, not syrup)
- 1 cup pineapple juice (reserved from the can)
- 1 medium (diced) red bell pepper
- 1 medium (diced) green bell pepper
- 1 medium (thinly sliced) carrot
- 3 tablespoons white vinegar
- 3 tablespoons ketchup
- 2 tablespoons brown sugar
- 2 cloves (minced) garlic
- 1 teaspoon (freshly grated) ginger
- 1 tablespoon olive oil (or cooking spray)
- 1 tablespoon water
Instructions
Cut the chicken breast into bite-sized pieces. In a medium bowl, toss the chicken with 1 tablespoon of cornstarch and 1 tablespoon of low-sodium soy sauce to coat evenly.
Heat a large non-stick skillet or wok over medium heat. Add the olive oil or lightly coat the skillet with cooking spray.
Cook the chicken pieces for 4-5 minutes, stirring occasionally, until lightly browned and cooked through. Remove the chicken from the skillet and set aside.
In the same skillet, add the minced garlic and grated ginger. Sauté for 30 seconds until fragrant.
Add the diced red bell pepper, green bell pepper, and sliced carrot. Stir-fry for 3-4 minutes until the vegetables are slightly tender but still crisp.
In a small bowl, whisk together the pineapple juice, white vinegar, ketchup, brown sugar, 1 tablespoon of soy sauce, and 1 tablespoon of cornstarch dissolved in 1 tablespoon of water to create the sweet and sour sauce.
Pour the sauce mixture into the skillet with the vegetables. Stir well and cook for 2-3 minutes until the sauce thickens.
Add the cooked chicken and pineapple chunks to the skillet. Toss everything together to coat evenly with the sauce. Cook for an additional 2-3 minutes to heat through.
Serve the sweet and sour chicken immediately over steamed rice or with a side of your choice.
Nutrition Facts
Calories |
1378 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.2 g | 43% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 425 mg | 142% | |
| Sodium | 1614 mg | 70% | |
| Total Carbohydrate | 100.1 g | 36% | |
| Dietary Fiber | 8.1 g | 29% | |
| Total Sugars | 61.0 g | ||
| Protein | 163.6 g | 327% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 162 mg | 12% | |
| Iron | 7.6 mg | 42% | |
| Potassium | 2397 mg | 51% | |
*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.
