Lighter Sweet and Sour Chicken Recipe

Avatar Author's default profile picture
Abigail Moore Modified: March 21, 2022
Lighter Sweet and Sour Chicken Recipe

How To Make Lighter Sweet and Sour Chicken

Instead of deep-frying, the chicken in this sweet and sour dish is lightly dredged and sauteed. Bell peppers and pineapple complete the dish.

Preparation: 15 minutes
Cooking: 25 minutes
Total: 40 minutes

Serves:

Ingredients

For Sauce:

  • ½tspextra light olive oil,or vegetable oil
  • 1tbspgarlic,minced
  • 1tbspginger,minced, peeled
  • ¼cuplow-sodium chicken broth,+ 2 tbsp, divided
  • ¼cuprice vinegar
  • 3tbsphoney
  • tbspbrown sugar,packed
  • 2tbsptomato paste
  • 1tbspsoy sauce
  • tspoyster sauce
  • 1tbspcornstarch

For Chicken:

  • lbschicken breast,boneless and skinless, diced into 1-inch pieces
  • ¼cupcornstarch
  • 2largeegg whites
  • salt and white pepper,or black pepper
  • 2tbspextra light olive oil,or vegetable oil

For Veggie Mixture:

  • 2tspextra light olive oil,or vegetable oil
  • bell peppers,diced into ¾ inch pieces
  • 1smallyellow onion,diced into ¾ inch pieces
  • cupspineapple chunks,(fresh or canned), drain if using canned

Instructions

Sauce:

  1. Heat oil in a small saucepan over medium heat. Add garlic and ginger and saute for 30 seconds.

  2. Remove from heat and stir in the chicken broth, rice vinegar, honey, brown sugar, tomato paste, soy sauce, and oyster sauce. 

  3. Season lightly with salt and pepper. In a small bowl whisk together the remaining 2 tablespoon chicken broth with 1 tablespoon of cornstarch, and pour into sauce mixture. 

  4. Return to heat and bring mixture to a boil, whisking constantly, and allow to boil for 1 minute until thickened. Remove from heat and set aside.

Chicken:

  1. In a medium mixing bowl, whisk together cornstarch, egg whites, salt and pepper until well blended and slightly frothy. Add in chicken and toss to evenly coat. 

  2. Heat oil in a large non-stick saute pan over medium-high heat. Add half the chicken (work to space evenly apart) and cook for about 7 minutes, turning pieces occasionally, until cooked through and outsides are golden brown.

  3.  Transfer chicken to a plate and repeat process with remaining 1 tablespoon oil and chicken.

Veggie Mixture:

  1. While the chicken is cooking, in a large skillet heat oil over medium-high heat. Add bell peppers and onions and saute for about 6 to 8 minutes until tender, adding in pineapple during last minute.

  2. Return chicken on plate to saute pan with chicken. Add veggie mixture and sauce to chicken.

  3. Toss to evenly coat. Serve warm over white or brown rice.

Nutrition

  • Calories: 451.38kcal
  • Fat: 20.59g
  • Saturated Fat: 4.73g
  • Trans Fat: 0.14g
  • Monounsaturated Fat: 10.83g
  • Polyunsaturated Fat: 3.56g
  • Carbohydrates: 34.67g
  • Fiber: 2.13g
  • Sugar: 22.66g
  • Protein: 31.58g
  • Cholesterol: 87.09mg
  • Sodium: 742.90mg
  • Calcium: 41.42mg
  • Potassium: 585.72mg
  • Iron: 1.82mg
  • Vitamin A: 95.06µg
  • Vitamin C: 72.34mg
Chat Bubble Icon Share your own special recipe
Submit Your Own Recipe

Have your own special recipe to share? Submit Your Recipe Today!

Related Recipes

Sauteed

Sweet and Sour Black-Eyed Peas Recipe

1
2
3
4
5
Cider vinegar and white sugar give these black-eyed peas a unique sweet and sour flavor. This delicious recipe is both vegan and low-fat.
1 hr 17 mins

Dip, Sauce & Condiment

Sweet and Sour Cranberry Chutney Recipe

1
2
3
4
5
Make cranberry chutney Asian-style with the help of this recipe. The sweet, sour, and herby flavors come from lemongrass, rice vinegar, and sugar.
15 mins

Baked

Take Out Style Sweet and Sour Chicken Recipe

1
2
3
4
5
Who wouldn't love this Chinese classic dish that is this sticky sweet and sour chicken? This easy, baked chicken meal is great with rice or steamed veggies.
50 mins

Sauteed

Sweet and Sour German Red Cabbage Recipe

1
2
3
4
5
Whip up a delicious side with this German red cabbage sauteed with sugar and balsamic vinegar and simmered until tender. Ready in 30 minutes!
47 mins

Beans

Sweet and Sour Beans Recipe

1
2
3
4
5
Simple, easy, and tasty, this sweet and sour beans recipe combines various kinds of beans, bacon, and white wine vinegar for a loaded and flavorful dish.
1 hr 40 mins

Sauteed

Simple Sweet and Sour Pork Recipe

1
2
3
4
5
Sweet and sour pork is popular in Chinese restaurants. Recreate this dish by using pineapple syrup and soy sauce as flavorings and pair it with rice.
2 hrs 40 mins

Dip, Sauce & Condiment

Pineapple Sweet and Sour Sauce Recipe

1
2
3
4
5
Amp up your favorite dish with this pineapple sweet and sour sauce. Pineapple juice, ketchup, and apple cider vinegar are slowly simmered for sharp tones.
30 mins

Vegetables

Sweet And Sour Eggplant Recipe

1
2
3
4
5
Make an easy and impressive vegetable dish with this sweet and sour eggplant that gets its flavor from ketchup and vinegar mix.
30 mins
Comments

Leave a comment

Replying to