Extreme Low Fat Sweet and Sour Skillet Chicken
Craving a bold and vibrant dinner that won't derail your healthy eating goals? This Extreme Low Fat Sweet and Sour Skillet Chicken is the ultimate one-pan meal that combines tender, golden-browned chicken pieces with a medley of bell peppers, carrots, and juicy pineapple tidbits. The secret lies in its tangy-sweet sauce, a perfectly balanced blend of low-sodium chicken broth, rice vinegar, honey, and a touch of ketchup, infused with fresh garlic and ginger for a savory kick. Quick to prepare in just 40 minutes, it’s a guilt-free take on a takeout classic, perfect for those seeking low-fat, high-flavor meals. Serve it over steamed rice or keep it light with cauliflower rice for a satisfying, wholesome dinner the whole family will love!
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Ingredients
- 4 pieces (about 5-6 oz each) boneless, skinless chicken breasts
- 2 tablespoons cornstarch
- 1 cup low-sodium chicken broth
- 1 cup pineapple tidbits (in juice, not syrup)
- 3 tablespoons rice vinegar
- 2 tablespoons low-sodium soy sauce
- 2 tablespoons honey
- 3 tablespoons ketchup
- 2 cloves garlic, minced
- 1 teaspoon ginger, grated fresh
- 1 medium red bell pepper, diced
- 1 medium green bell pepper, diced
- 1 medium carrot, julienned or thinly sliced
- 2 stalks green onions, sliced
- 1 tablespoon olive oil or cooking spray
- 1 teaspoon (or to taste) salt
- 0.5 teaspoon black pepper
Directions
Step 1
Slice each chicken breast into bite-sized pieces or strips. Pat dry with paper towels and lightly season with salt and black pepper.
Step 2
Dust the chicken pieces with cornstarch, evenly coating all sides. Shake off excess cornstarch.
Step 3
Heat olive oil or spray a large nonstick skillet with cooking spray over medium-high heat. Once the skillet is hot, add the chicken pieces in a single layer. Cook for 3-4 minutes on each side, or until golden brown and fully cooked. Remove chicken from the skillet and set aside.
Step 4
In the same skillet, add the minced garlic and grated ginger. Stir for 30 seconds until fragrant.
Step 5
Add diced red bell pepper, diced green bell pepper, and julienned carrots to the skillet. Cook for 4-5 minutes, stirring frequently, until the vegetables are tender-crisp.
Step 6
In a small bowl, whisk together low-sodium chicken broth, rice vinegar, low-sodium soy sauce, honey, ketchup, and the juice from the pineapple tidbits (but not the pineapple itself). Pour this mixture into the skillet with the vegetables.
Step 7
Bring the sauce to a gentle simmer. Let it cook for 3-4 minutes, stirring occasionally, until it begins to thicken slightly.
Step 8
Return the cooked chicken to the skillet, along with the pineapple tidbits. Stir well to coat the chicken in the sauce. Cook for an additional 2-3 minutes until the chicken is heated through and the sauce is glossy.
Step 9
Taste the sauce and adjust seasoning with additional salt or soy sauce, if needed.
Step 10
Garnish with sliced green onions and serve immediately. This dish pairs perfectly with steamed rice or cauliflower rice for a low-carb option.
Nutrition Facts
| Serving size | (1636.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1638.5 |
| Total Fat 37.5g | 0% |
| Saturated Fat 8.3g | 0% |
| Cholesterol 530.1mg | 0% |
| Sodium 4145.3mg | 0% |
| Total Carbohydrate 117.2g | 0% |
| Dietary Fiber 10.1g | 0% |
| Total Sugars 81.7g | |
| Protein 204.4g | 0% |
| Vitamin D 6.2IU | 0% |
| Calcium 177.9mg | 0% |
| Iron 9.3mg | 0% |
| Potassium 2657.9mg | 0% |
Source of Calories