Sweet and Sour Chicken

sweet and sour chicken
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Sweet and Sour Chicken

A Chinese take-out family favorite, this Sweet & Sour Chicken cuts out the sugar and fat of restaurant varieties. This version combines the natural sweetness of pineapples with Splenda for a healthier take and uses a variety of bell peppers to create a colorful entrée.

Nutrition Facts

Sweet and Sour Chicken

CaloriesCalories

471 Per Serving

ProteinProtein

36g Per Serving

FiberFiber

6g Per Serving
×
Calories 471
Total Fat 9.6 g
Saturated Fat 1.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.3 g
Monounsaturated Fat 4.4 g
Cholesterol 91 mg
Sodium 510 mg
Total Carbohydrate 57 g
Dietary Fiber 6 g
Sugars 26 g
Protein 36 g

Dietary Exchanges
1 1/2 starch, 2 fruit, 1 vegetable, 4 lean meat

Ingredients

Servings  4   Serving Size   2 cups chicken + 1/2 cup brown rice

  • 4 bell peppers, 1 each of red, yellow, green, and orange if possible, seeded and cut into 1-inch strips (around 5 cups)
  • 1/8 teaspoon ground Black pepper
  • 4 teaspoons canola oil (divided)
  • 1 1/4 lbs skinless, boneless, thinly sliced chicken breast (cut into 1-inch strips)
  • 1/4 cup cider vinegar
  • 4 teaspoons cornstarch (divided)
  • 1 large egg white
  • ½ cup pineapple juice + 1 cup pineapple chunks from 1 (20-ounce) can pineapple chunks in juice, divided
  • 1/8 teaspoon salt
  • 2 teaspoons low-sodium soy sauce
  • 3 tablespoons sugar substitute (granulated)
  • 3 tablespoons tomato paste
  • 2 teaspoons freshly grated ginger
  • ¼ cup chopped scallions, to garnish
  • 2 cups cooked brown rice (from 1/2 cup uncooked brown rice), to serve

Directions

Tip: Click on step to mark as complete.

  1. Halve each bell pepper lengthwise. Remove and discard the seeds; slice each one into 1-inch strips.
  2. Prepare the sweet and sour sauce: into a small bowl, add ½ cup pineapple juice, cider vinegar, tomato paste, Splenda®, soy sauce, salt, pepper, and 2 teaspoons cornstarch. Stir together to combine.
  3. Place the chicken breast pieces lengthwise onto a cutting board and cut 1-inch strips of chicken. Add to a bowl with egg whites and 2 teaspoons cornstarch. Stir together to combine.
  4. Warm a large nonstick pan with 2 teaspoons oil over medium-high heat. Add chicken; stirring frequently, sauté until chicken is fully-cooked, about 5 to 7 minutes depending on thickness. Remove from heat, transfer chicken to a plate, and cover with foil to keep warm.
  5. Again warm the nonstick pan with 2 teaspoons oil over medium-high heat. Add bell pepper strips and stirring constantly, cook until pepper are soft and tender, about 5 minutes. Add in the ginger, stirring and cooking for 30 seconds, before stirring in the reserved sweet and sour sauce and 1 cup pineapple chunks. Stir until sauce slightly thickens, about 1 to 2 minutes. Stir in reserved chicken and cook another minute. Remove from heat and garnish with scallions.
  6. Serve sweet and sour chicken over the brown rice.

Cooking Tip:

Mixing raw chicken slices with cornstarch and egg whites is a Chinese cooking technique called "velveting." It prevents meat from drying out while cooking in a stir-fry and provides a soft, velvety texture.

Keep it Healthy: Mixing tomato paste with a low- or no-calorie sweetener is a short-cut to replace ketchup in a recipe without the extra sodium of the condiment.

Tip: 1 teaspoon of ground ginger can be substituted for the fresh; just mix into the sweet and sour sauce in advance.

 

A Chinese take-out family favorite, this Sweet & Sour Chicken cuts out the sugar and fat of restaurant varieties. This version combines the natural sweetness of pineapples with Splenda for a healthier take and uses a variety of bell peppers to create a colorful entrée.

Nutrition Facts

Sweet and Sour Chicken

CaloriesCalories

471 Per Serving

ProteinProtein

36g Per Serving

FiberFiber

6g Per Serving
×
Calories 471
Total Fat 9.6 g
Saturated Fat 1.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.3 g
Monounsaturated Fat 4.4 g
Cholesterol 91 mg
Sodium 510 mg
Total Carbohydrate 57 g
Dietary Fiber 6 g
Sugars 26 g
Protein 36 g

Dietary Exchanges
1 1/2 starch, 2 fruit, 1 vegetable, 4 lean meat

Ingredients

Servings  4   Serving Size   2 cups chicken + 1/2 cup brown rice

  • 4 bell peppers, 1 each of red, yellow, green, and orange if possible, seeded and cut into 1-inch strips (around 5 cups)
  • 1/8 teaspoon ground Black pepper
  • 4 teaspoons canola oil (divided)
  • 1 1/4 lbs skinless, boneless, thinly sliced chicken breast (cut into 1-inch strips)
  • 1/4 cup cider vinegar
  • 4 teaspoons cornstarch (divided)
  • 1 large egg white
  • ½ cup pineapple juice + 1 cup pineapple chunks from 1 (20-ounce) can pineapple chunks in juice, divided
  • 1/8 teaspoon salt
  • 2 teaspoons low-sodium soy sauce
  • 3 tablespoons sugar substitute (granulated)
  • 3 tablespoons tomato paste
  • 2 teaspoons freshly grated ginger
  • ¼ cup chopped scallions, to garnish
  • 2 cups cooked brown rice (from 1/2 cup uncooked brown rice), to serve

Directions

Tip: Click on step to mark as complete.

  1. Halve each bell pepper lengthwise. Remove and discard the seeds; slice each one into 1-inch strips.
  2. Prepare the sweet and sour sauce: into a small bowl, add ½ cup pineapple juice, cider vinegar, tomato paste, Splenda®, soy sauce, salt, pepper, and 2 teaspoons cornstarch. Stir together to combine.
  3. Place the chicken breast pieces lengthwise onto a cutting board and cut 1-inch strips of chicken. Add to a bowl with egg whites and 2 teaspoons cornstarch. Stir together to combine.
  4. Warm a large nonstick pan with 2 teaspoons oil over medium-high heat. Add chicken; stirring frequently, sauté until chicken is fully-cooked, about 5 to 7 minutes depending on thickness. Remove from heat, transfer chicken to a plate, and cover with foil to keep warm.
  5. Again warm the nonstick pan with 2 teaspoons oil over medium-high heat. Add bell pepper strips and stirring constantly, cook until pepper are soft and tender, about 5 minutes. Add in the ginger, stirring and cooking for 30 seconds, before stirring in the reserved sweet and sour sauce and 1 cup pineapple chunks. Stir until sauce slightly thickens, about 1 to 2 minutes. Stir in reserved chicken and cook another minute. Remove from heat and garnish with scallions.
  6. Serve sweet and sour chicken over the brown rice.

Cooking Tip:

Mixing raw chicken slices with cornstarch and egg whites is a Chinese cooking technique called "velveting." It prevents meat from drying out while cooking in a stir-fry and provides a soft, velvety texture.

Keep it Healthy: Mixing tomato paste with a low- or no-calorie sweetener is a short-cut to replace ketchup in a recipe without the extra sodium of the condiment.

Tip: 1 teaspoon of ground ginger can be substituted for the fresh; just mix into the sweet and sour sauce in advance.