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Healthy sweet and sour chicken

Healthy Sweet and Sour Chicken

Jacklin Altman
This healthier take on takeout is loaded with veggies and protein and is sweet and tangy. Pair with some jasmine rice for a filling meal that's better for you!
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Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Course Main Course
Cuisine Chinese
Servings 10 cups
Calories 165 kcal

Equipment

  • Large Skillet
  • Stove Top

Ingredients
  

Chicken
  • 2 lbs chicken breast cubed
  • 1/2 tsp kosher salt and pepper
  • 3 tbsp corn starch
  • Cooking spray
Vegetables
  • 3 bell peppers chopped
  • 1 onion chopped
  • 1.5 cup pineapple canned drained, fresh, or frozen
Sauce
  • 1/4 cup ketchup
  • 1/4 cup seasoned rice wine vinegar
  • 2 tbsp brown sugar or brown sugar replacement
  • 2 tbsp reduced sodium soy sauce
  • 1/4 cup chicken broth
  • 1 clove garlic
  • 1 tsp fresh ginger
  • 1/2 tbsp corn starch mixed with 1/2 tbsp water
  • 2 tsp sesame seeds
  • 2 scallions chopped finely

Instructions
 

  • Prep all of your ingredients - cut chicken into cubes, cut up veggies/pineapple, and measure out sauce ingredients. Put sauce ingredients (minus cornstarch) into a small saucepan and set aside.
  • Heat skillet over medium heat. Toss chicken in salt, pepper, cornstarch. Spray skillet well with cooking spray and cook chicken thoroughly, until internal temp reached 165 and chicken is no longer pink. Once fully cooked, remove from pan and set aside.
  • Combine all sauce ingredients in a small saucepan over medium heat until it begins to bubble. Add corn starch mixture and stir until fully incorporated and sauce begins to thicken, 2-3 min. Once thick, remove from heat and set aside.
  • Spray pan well (I use the same pan from the chicken) with cooking spray and add onion and pepper, sautéing for 2-3 minutes. Add pineapple and cook until vegetables are all softened. Add chicken back into the pan, coat chicken and vegetables with sauce. Toss to coat fully.
  • Serve over rice or desired base. Garnish with sesame seeds and chopped green onion. Store any leftovers in an airtight container in the fridge and enjoy!

Notes

Click here to add to WW app.

Nutrition

Calories: 165kcalCarbohydrates: 14gProtein: 20gFat: 3gSaturated Fat: 1gTrans Fat: 1gCholesterol: 58mgSodium: 408mgPotassium: 497mgFiber: 1gSugar: 8gVitamin A: 1214IUVitamin C: 61mgCalcium: 23mgIron: 1mg
Keyword pepper, weight watchers, WW, gluten free, dairy free, chicken, dinner, onion, sweet and sour, pineapple
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