Low Fat Sweet and Sour Chicken

Craving a classic takeout favorite without the guilt? This Low Fat Sweet and Sour Chicken is the perfect solution! Juicy, lean chicken breast is stir-fried to perfection and paired with vibrant, crisp bell peppers, tender carrots, and sweet pineapple chunks. The homemade sweet and sour sauce, made from pineapple juice, ketchup, and a touch of brown sugar, strikes the perfect balance of tangy and sweet without relying on heavy ingredients. This quick and easy recipe is ready in just 35 minutes, making it ideal for busy weeknights. Serve it over fluffy steamed rice for a wholesome, delicious meal the whole family will love. Best of all, it’s a low-fat, better-for-you version of everyone’s favorite Chinese-inspired dish!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

Heat a large non-stick skillet or wok over medium heat. Add the olive oil or lightly coat the skillet with cooking spray.

Step 3

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.

Step 4

In the same skillet, add the minced garlic and grated ginger. Sauté for 30 seconds until fragrant.

Step 5

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.

Step 6

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.

Step 7

Pour the sauce mixture into the skillet with the vegetables. Stir well and cook for 2-3 minutes until the sauce thickens.

Step 8

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.

Step 9

Serve the sweet and sour chicken immediately over steamed rice or with a side of your choice.

Nutrition Facts

Serving size	(1274.5g)

Amount per serving	% Daily Value*
Calories	1377.7

Total Fat 33.2g	0%
Saturated Fat 7.2g	0%
Polyunsaturated Fat 0.1g
Cholesterol 425mg	0%
Sodium 1613.7mg	0%
Total Carbohydrate 100.1g	0%
Dietary Fiber 8.1g	0%
Total Sugars 61.0g
Protein 163.6g	0%

Vitamin D 5IU	0%
Calcium 161.8mg	0%
Iron 7.6mg	0%
Potassium 2397.1mg	0%

*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.

Source of Calories

Fat: 22.1%

Protein: 48.3%

Carbs: 29.6%