Sweet and Sour Chicken

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Sweet and Sour ChickenRecipe

Photo: Jennifer Causey; Styling: Lindsey Lower

Our take saves 446 calories, 22 grams of fat, and 1,260 milligrams of sodium over one serving of a leading chain's sweet and sour chicken.

Serves 4 (serving size: 1 cup)


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2 large egg whites
4 teaspoons cornstarch, divided
1 pound skinless, boneless chicken breasts, cut into 1-inch pieces
6 tablespoons unsalted ketchup
1/4 cup water
3 tablespoons cider vinegar
2 tablespoons brown sugar
1 1/2 tablespoons lower-sodium soy sauce
2 tablespoons canola oil, divided
1 red bell pepper, cut into 1-inch pieces
1 1/2 cups fresh pineapple chunks
2 teaspoons grated fresh ginger
3 green onions, cut into 1-inch pieces
3/8 teaspoon kosher salt


1. Combine egg whites and 1 tablespoon cornstarch in a large bowl, stirring with a whisk. Add chicken to bowl; toss to coat.

2. Combine remaining 1 teaspoon cornstarch, ketchup, and next 4 ingredients (through soy sauce) in a bowl, stirring with a whisk.

3. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add bell pepper to pan; cook 2 minutes, stirring frequently. Add pineapple, ginger, and onions to pan; cook 2 minutes, stirring occasionally. Transfer bell pepper mixture to a plate.

4. Add remaining 1 tablespoon oil to pan. Add chicken mixture, allowing any excess egg white mixture to drip back into bowl. Stir-fry 6 minutes or until chicken is browned and done. Add ketchup mixture and bell pepper mixture to pan. Bring to a simmer; simmer 1 minute or until slightly thickened. Sprinkle with salt; serve immediately.

Created date

December 2015

Nutritional Information

Calories 324
Fat 10.2 g
Satfat 1.2 g
Monofat 5.3 g
Polyfat 2.5 g
Protein 27 g
Carbohydrate 30 g
Fiber 2 g
Cholesterol 73 mg
Iron 1 mg
Sodium 561 mg
Calcium 32 mg
Sugars 18 g
Est. Added Sugars 11 g