Juicy, crispy chicken coated in a tangy, homemade sweet and sour sauce with colorful veggies and pineapple—lighter and better than takeout!
Servings & Timing
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Yield: 4 servings
Dietary Tags: Lower Sugar, High-Protein, Family-Friendly
📝 Ingredients
For the Chicken:
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Boneless, skinless chicken breasts (cut into bite-sized pieces)
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Salt & black pepper
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Cornstarch
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Large eggs (beaten)
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Cooking spray
For the Sweet and Sour Sauce:
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Reduced-sugar ketchup
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Rice vinegar
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Reduced-sodium soy sauce
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Granulated sugar substitute (erythritol or Stevia)
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Garlic (minced)
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Fresh ginger (grated)
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Water
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Cornstarch
For the Vegetables & Pineapple:
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Red bell pepper (chunked)
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Green bell pepper (chunked)
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Small onion (chunked)
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Pineapple chunks (fresh or canned in juice, drained)
🔪 Instructions
Step 1: Prepare the Chicken
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Preheat oven to 400°F (200°C).
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Season chicken pieces with salt and pepper.
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Place cornstarch and beaten eggs in separate shallow dishes.
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Coat chicken pieces first in cornstarch, then in egg.
Step 2: Brown the Chicken
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Heat a non-stick skillet over medium-high heat and spray with cooking spray.
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Cook chicken for 2–3 minutes per side until browned and crispy (work in batches if needed). Set aside.
Step 3: Make the Sweet and Sour Sauce
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In a saucepan, whisk together ketchup, rice vinegar, soy sauce, sugar substitute, garlic, ginger, water, and cornstarch.
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Cook over medium heat, stirring constantly, until thickened (about 3–4 minutes). Remove from heat.
Step 4: Assemble and Bake
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In a large baking dish, combine browned chicken, bell peppers, onion, and pineapple chunks.
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Pour the sauce over and toss gently to coat.
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Cover with foil and bake for 20–25 minutes until chicken is cooked through and veggies are tender.
Step 5: Serve
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Serve over steamed rice or cauliflower rice. Garnish with green onions or sesame seeds, if desired.
💡 Notes & Tips
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Rice swap: Use cauliflower rice or brown rice to keep points lower.
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Make it spicier: Add red pepper flakes to the sauce for heat.
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Batch cook: Double the recipe for meal prep—leftovers reheat beautifully!
📸 Step-by-Step Guide
(Suggested photo ideas: chicken dredging → browned chicken → sauce simmering → everything combined in the baking dish → baked dish served over rice)
Pro Tip: Don’t overcrowd the skillet when browning the chicken to maintain crispiness!
🥄 Ingredient Insights & Swaps
Why these ingredients?
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Chicken breast: Lean protein source.
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Sugar substitute: Reduces calories and W-W points without sacrificing sweetness.
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Veggies & pineapple: Add texture, color, and natural sweetness.
Substitutions:
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Use boneless chicken thighs for juicier meat (will increase W-W points slightly).
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Gluten-free soy sauce or tamari for gluten-free diets.
🎨 Flavor Variations & Serving Ideas
Flavor Add-Ins:
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Swap pineapple for mango chunks for a tropical twist.
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Add snap peas or broccoli for extra veggies.
Serving Suggestions:
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Serve over steamed rice, brown rice, or cauliflower rice.
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Garnish with green onions, sesame seeds, or a squeeze of lime juice.
🧊 Storage & Make-Ahead
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Storage: Refrigerate leftovers in an airtight container for up to 3 days.
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Freezing: Freeze cooked chicken and sauce mixture (without veggies) for up to 2 months.
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Reheating: Warm gently in the oven or microwave.
🔎 Nutrition & W-W Points (per serving estimate)
Calories: ~330 kcal | Protein: ~30g | Carbs: ~18g | Fat: ~10g
W-W Points (per serving, based on 4 servings):
➡️ 5 Points (using sugar substitute and cooking spray, not oil)
➡️ 7 Points if using regular sugar and regular soy sauce.
Note: W-W Points can vary depending on ingredient brands and portion sizes. For precise tracking, input your ingredients into the W-W app.
Allergens: Egg, Soy
❓ Frequently Asked Questions
Q: Can I make this entirely in the skillet?
A: Yes—you can skip baking by simmering the browned chicken and veggies in the sauce until cooked through, but the oven method helps meld the flavors better.
Q: Can I prep this ahead?
A: Absolutely—brown the chicken and prepare the sauce a day ahead. Assemble and bake when ready to serve.
Q: Can I use frozen pineapple?
A: Yes, just thaw and drain well before adding to the dish.
📝 The Story Behind the Recipe
This sweet and sour chicken recipe was inspired by my love of takeout-style dishes but with a healthier, home-cooked twist. By baking the chicken and using a sugar substitute, it keeps all the flavor while trimming down the calories and points—a family favorite that’s now a weekly staple!
🗨️ Let’s Chat!
Did you try this recipe? What veggies or variations did you use? Drop a comment or tag me with your sweet and sour creations!