Sweet and Sour Chicken

6 Reviews
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Photo: Jennifer Causey; Styling: Lindsey Lower
Yield
Serves 4 (serving size: 1 cup)
By Katie Workman
January 2016
RECIPE BY Cooking Light

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.

Ingredients

  • 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

Nutritional Information

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

How to Make It

Step 1

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

Step 2

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

Step 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.

Step 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.

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Ratings & Reviews

Not-to-Sweet and Sour Chicken

ElizabethinMN
February 23, 2016
This recipe was easy to make, although it took a modest amount of prep time.  I used boneless, skinless chicken thighs and whole eggs, but otherwise I followed the recipe.  I loved this recipe because it gave me my sweet and sour chicken fix without the cloying sweetness the dish has in cheap Chinese restaurants.  I served it over brown rice, and it was delicious!

Yum!

IoneTaylor
March 09, 2016
My new favorite sweet and sour chicken!  So easy and the kids loved it.  I followed the recipe exactly.  Leftovers were delicious too.

My new favorite recipe!

rouxsca
August 18, 2016
I'm picky about Chinese food so I don't eat it often, but this recipe is amazing. I probably make this twice a month...at least!

not healthy

Bruce
June 03, 2017
Sorry 18 grams of sugar is not healthy.

Quick and Tasty

Amy9876
January 05, 2016
Super simple and tasty as heck. I am not a huge sweet and sour chicken/pork fan, but the significant other is, and this works well for both of us - it is a perfect quick and healthy meal for when you really want Chinese buffet. :) I found the "breading" of egg whites and cornstarch to be perfect, and there was plenty of sauce for the meal. I don't often heat hot pineapple, but when I do, I am reminded of how delightful it is! 

It's fail-proof!

maria
February 05, 2016
The egg-white-battered chicken stuck to the bottom of the pan so I ended up having small pieces of egg white spattered throughout the finished dish, but even then it was delicious. I was just cooking for two so I used about 10 oz chicken and kept the sauce ingredient portions the same and it was perfect. Will definitely make again!
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