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September 12, 2020 · 12 Comments

Skinny Sweet and Sour Chicken

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Chicken· Chinese Food· Dinner· Fruit· Holidays· Instant Pot· Low Carb· Lunches· Meal Prep· One Pot Meal· Skillet· Vegetables

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Skinny Sweet and Sour Chicken via @pounddropper

 Skinny Sweet and Sour Chicken is a healthier version of the classic Sweet and Sour Chicken recipe-packed with golden brown chicken pieces, bell peppers, onions, and pineapple, and tossed in a mouth watering sweet and sour sauce!

Servings: Makes 5 ( 1 and 1/3 cup) servings 

GREEN: 6 Smartpoints

BLUE/PURPLE: 4 Smartpoints per serving 

 

What Ingredients do I need to make this Skinny Sweet and Sour Chicken?

  • Boneless skinless chicken breasts: cut into 1-inch pieces
  • Salt and pepper: to taste
  • Cornstarch: this is used as a coating/breading for the chicken
  • Vegetable oil: to cook chicken in 
  • Zero point white granulated sugar sweetener: I use Lakanto monk fruit classic sweetener 
  • Rice vinegar: you could use apple cider vinegar as a substitute. 
  • No Sugar added ketchup: for sauce 
  • Low-sodium soy sauce: for sauce
  • Sesame oil: for sauce
  • Light brown sugar: I like to use just 1 Tbsp of regular brown sugar for the sauce. It thickens the sauce a bit and takes the sweetness to a whole new level. If you wanted you could use a brown sugar substitute, if you preferred. 
  • Garlic: fresh is best but you could also use 1 Tbsp of minced jarred garlic 
  • Canned or fresh pineapple chunks or tidbits: drained 
  • Red bell pepper: cut into 1-inch pieces
  • Green bell pepper: cut into 1-inch pieces 
  • Yellow or orange pepper: cut into 1-inch pieces 
  • Yellow or white onion: cut into 1-inch pieces 

How do I make this Skinny Sweet and Sour Chicken?

In a small mixing bowl whisk together the white granulated sugar sweetener,

brown sugar, apple cider vinegar or rice vinegar, no sugar added ketchup, soy sauce, sesame oil, and garlic. 

In a large skillet or wok heat 1 Tbsp of oil on medium high to high heat.

Put 1/2 cup cornstarch into a large ziplock bag.

Add the chicken pieces to the large ziplock bag and shake until all the pieces are well coated.

Place the coated chicken pieces into the skillet with the hot oil.

Cook the chicken for 5-6 minutes while flipping the pieces over so both sides get cooked.

(If  more oil is needed spray the top of the chicken pieces with canola cooking spray.)

Continue cooking until chicken is cooked through and golden brown.

Remove chicken pieces onto a baking sheet. 

Spray the same skillet or wok with non stick cooking spray. Add the diced bell peppers and onion.

Cook for 2 minutes, until crispy, yet tender.

Stir in the sauce to coat the pieces and cook for 30 seconds. 

Add the pineapple and chicken pieces back in and stir until the sauce thickens and is bubbling, about 6-8 minutes. 

Remove from heat.

 

Let it sit for 5 minutes to allow the sauce to thicken then serve immediately.

Can this be made in the instant pot?

Yes, this can be made in the Instant Pot. Here’s the directions on how to cook this in the instant pot:

  • Put 1/2 cup cornstarch into a large ziplock bag.
  • Add the chicken pieces to the large ziplock bag and shake until all the pieces are well coated..
  • Set the Instant Pot on SAUTE and add 1 Tbsp vegetable oil.
  • Place the coated chicken pieces into the Instant Pot with the hot oil.
  • Sauté chicken for 2-4 minutes and season with salt, pepper and chicken. Sauté chicken until nicely golden around the edges.
  • Add 1/2 cup water & pineapple tidbits. Stir well to ensure nothing sticks to the bottom of the pot. This will prevent the BURN error in your Instant Pot.
  • Press PRESSURE COOK on HIGH for 3 minutes.
  • Once the pressure cooking is over-do a quick pressure release by moving the valve manually from the SEALING to the VENTING position.
  • Open the lid carefully- be careful of the steam and stir in the sauce ingredients: white granulated sugar sweetener, brown sugar, apple cider vinegar or rice vinegar, no sugar added ketchup, soy sauce, sesame oil, and garlic. 
  • Press the SAUTE function.
  • Simmer the sauce until it thickens. This can take up to 2-3 minutes. 
  • Stir in the bell peppers and onion.
  • Turn off the Instant Pot and cover with a lid. Let it sit for 4-5 minutes. The steam will heat the bell peppers/onion-making them until crispy, yet tender.

Ingredients:

  • 1 and 1/2 pounds boneless skinless chicken breasts, cut into 1-inch pieces
  • salt and pepper, to taste
  • 1/2 cup cornstarch
  • 1 Tbsp vegetable oil
  • 1/2 cup zero point white granulated sugar sweetener 
  • 1/2 cup apple cider vinegar
  • 1/4 cup no sugar added ketchup
  • 2 Tbsp low-sodium soy sauce
  • 1 Tbsp sesame oil
  • 1 Tbsp light brown sugar, unpacked 
  • 3 cloves garlic or 1 Tbsp, minced 
  • 1 cup canned or fresh pineapple chunks or tidbits, drained 
  • 1 red bell pepper cut into 1-inch pieces
  • 1 green bell pepper cut into 1-inch pieces 
  • 1 yellow or orange pepper cut into 1-inch pieces 
  • 1 small yellow or white onion cut into 1-inch pieces 

 

Directions:

  1. In a small mixing bowl whisk together the white granulated sugar sweetener, brown sugar sweetener, apple cider vinegar or rice vinegar, no sugar added ketchup, soy sauce, sesame oil, and  garlic. 
  2. In a large skillet or wok heat 1 Tbsp of oil on medium high to high heat.
  3. Put 1/2 cup cornstarch into a large ziplock bag.
  4. Add the chicken pieces to the large ziplock bag and shake until all the pieces are well coated.
  5. Place the coated chicken pieces into the skillet with the hot oil.
  6. Cook the chicken for 5-6 minutes while flipping the pieces over so both sides get cooked. If  more oil is needed spray the top of the chicken pieces with canola cooking spray and continue cooking until chicken is cooked through and golden brown.
  7. Remove chicken pieces onto a baking sheet. 
  8. Spray the same skillet or wok with non stick cooking spray. Add the bell peppers, and onion. Cook for 2 minutes, until crispy, yet tender.
  9. Add sauce and stir to coat the pieces and cook for 30 seconds. 
  10. Add the pineapple and chicken pieces back in and stir until the sauce thickens and is bubbling, about 6-8 minutes. 
  11. Remove from heat. Let it sit for 5 minutes to allow the sauce to thicken then serve immediately.

Servings: Makes 5 ( 1 and 1/3 cup) servings 

GREEN: 6 Smartpoints

BLUE/PURPLE: 4 Smartpoints per serving 

Continue to Content
Yield: 5

Skinny Sweet and Sour Chicken

Skinny Sweet and Sour Chicken

Skinny Sweet and Sour Chicken is a healthier version of the classic Sweet and Sour Chicken recipe-packed with golden brown chicken pieces, bell peppers, onions, and pineapple, and tossed in a mouth watering sweet and sour sauce!

Author: thepounddropper.com

Prep Time 10 minutes
Cook Time 20 minutes
Additional Time 5 minutes
Total Time 35 minutes

Ingredients

  • 1 and 1/2 pounds boneless skinless chicken breasts, cut into 1-inch pieces
  • salt and pepper, to taste
  • 1/2 cup cornstarch
  • 1 Tbsp vegetable oil
  • 1/2 cup zero point white granulated sugar sweetener 
  • 1/2 cup apple cider vinegar
  • 1/4 cup no sugar added ketchup
  • 2 Tbsp low-sodium soy sauce
  • 1 Tbsp sesame oil
  • 1 Tbsp light brown sugar, unpacked 
  • 3 cloves garlic or 1 Tbsp, minced 
  • 1 cup canned or fresh pineapple chunks or tidbits, drained 
  • 1 red bell pepper cut into 1-inch pieces
  • 1 green bell pepper cut into 1-inch pieces 
  • 1 yellow or orange pepper cut into 1-inch pieces 
  • 1 small yellow or white onion cut into 1-inch pieces

Instructions

    1. In a small mixing bowl whisk together the white granulated sugar sweetener, brown sugar sweetener, apple cider vinegar or rice vinegar, no sugar added ketchup, soy sauce, sesame oil, and  garlic. 
    2. In a large skillet or wok heat 1 Tbsp of oil on medium high to high heat.
    3. Put 1/2 cup cornstarch into a large ziplock bag.
    4. Add the chicken pieces to the large ziplock bag and shake until all the pieces are well coated.
    5. Place the coated chicken pieces into the skillet with the hot oil.
    6. Cook the chicken for 5-6 minutes while flipping the pieces over so both sides get cooked. If  more oil is needed spray the top of the chicken pieces with canola cooking spray and continue cooking until chicken is cooked through and golden brown.
    7. Remove chicken pieces onto a baking sheet. 
    8. Spray the same skillet or wok with non stick cooking spray. Add the bell peppers, and onion. Cook for 2 minutes, until crispy, yet tender.
    9. Add sauce and stir to coat the pieces and cook for 30 seconds. 
    10. Add the pineapple and chicken pieces back in and stir until the sauce thickens and is bubbling, about 6-8 minutes. 
    11. Remove from heat. Let it sit for 5 minutes to allow the sauce to thicken then serve immediately.

    Servings: Makes 5 ( 1 and 1/3 cup) servings 

    GREEN: 6 Smartpoints

    BLUE/PURPLE: 4 Smartpoints per serving 

Nutrition Information:

Yield:

5

Amount Per Serving: Calories: 230Total Fat: 7gCholesterol: 26mgSodium: 392mgCarbohydrates: 36gNet Carbohydrates: 35gFiber: 1gSugar: 3gProtein: 11g
© Lindsay Kehl
Cuisine: Chinese / Category: Chinese Food

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Comments

  1. Bridget Marshall says

    September 25, 2020 at 1:12 pm

    I was thinking this would also make a great relish to spoon on top of baked chicken breasts. I think I will make up the sauce and do that. I wonder how long the sauce would keep refrigerated?

    Reply
    • Lise Leroux says

      September 30, 2020 at 9:15 pm

      I think it would keep well, but I would also freeze some. Your idea sounds like something I would like to do

      Reply
  2. Cheri says

    September 30, 2020 at 11:21 pm

    This is so delicious! The whole family enjoyed it! I made it just as written! Thanks!

    Reply
  3. Bridget Marshall says

    October 1, 2020 at 7:02 am

    Yes I have frozen some, I hope it is ok when defrosted!

    Reply
  4. Shelley Barichello says

    October 4, 2020 at 6:32 pm

    This was really good. My husband very picky husband even liked it. This is going in the rotation. Thanks for such a great recipe.

    Reply
  5. Janealma says

    October 6, 2020 at 3:40 pm

    We had the Sweet & Sour Chicken for dinner last night and it was great! I will be making this regularly.
    Thank you for your recipes!

    Reply
  6. Andie says

    November 11, 2020 at 5:13 am

    Excited to try this! Do you think I could sub chicken for shrimp?

    Reply
    • Lindsay Kehl says

      November 16, 2020 at 7:58 pm

      Yes, you bet! Shrimp would be a great substitute!

      Enjoy

      Reply
  7. Betty McCullough says

    November 12, 2020 at 12:55 am

    This recipe was the best. Guess I won’t need to go get Chinese anymore.
    Thanks.

    Reply
    • Lindsay Kehl says

      November 16, 2020 at 7:58 pm

      HI Betty

      Thank you so much for the awesome review! I am so happy you LOVE it!

      Have a wonderful day

      Reply
  8. Shari says

    December 9, 2020 at 11:07 pm

    Oh my goodness!,, this was delicious! I was just telling my husband that I need to do a cheat night for Chinese food and I really didn’t want to, but I don’t want to deprive myself of the things I love. This hit the spot and it’s exactly what I would have gotten. Pineapple chicken! Bless you! I can’t thank you enough!

    Reply
  9. Jade Cruikshank says

    January 12, 2021 at 6:37 am

    OMG!! Just made this and it’s the best ‘fake’ Chinese food I’ve ever made! So delish!! Highly recommend this recipe

    Reply

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Hi, I’m Linds. I’m love creating healthy WW recipes. I have a passion in turning everyday meals into healthy alternatives. Discover, Explore and Enjoy!

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