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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!

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 

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

low fat sweet and sour chicken recipe – Bnr.Co

Thursday 19th of August 2021

[…] Skinny Sweet and Sour Chicken – Pound Dropper […]

Cheryl

Wednesday 11th of August 2021

So yummy and easy to make. My husband loved it!! Thank you!

Janelle Obergfell

Tuesday 27th of July 2021

This is a very satisfying portion of yummy food!!!

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[…] HERE for Perfect Instant Pot Results EVERYTIME! Pound Dropper Skinny Sweet & Sour Chicken https://thepounddropper.com/skinny-sweet-and-sour-chicken/ Pantry Salsa … For professional & delicious Instant Pot BBQ results everytime, try 2 […]

Lynn

Tuesday 23rd of March 2021

Can you use regular ketchup? Can you use regular sugar ? If so is quantity different

Lindsay Kehl

Tuesday 23rd of March 2021

Hi Lynn

Yes, you bet! You would use the same amount for both ingredients. Please keep in mind the point value may vary depending on the brand you use.

Thanks

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