This Low Calorie Sweet and Sour Chicken is just 206 calories per cup, and has 31.3g of protein! Now you can make your favorite Chinese food takeout at home, for a fraction of the calories.
Ingredients You’ll Need:
- Olive Oil Spray
- 2 red bell peppers
- 1 green bell pepper
- 1 yellow onion
- 3 garlic cloves
- 1 tablespoon fresh grated ginger
- 1 ½ pounds boneless skinless chicken breasts
- ¼ cup low sodium soy sauce (or tamari)
- 2 tablespoons honey
- 2 tablespoons Worcestershire sauce
- 1 tablespoon white vinegar
- 1 tablespoon tomato paste
- 2 tablespoons cornstarch
- 1 cup pineapple chunks
- 1 tablespoon sesame seeds (optional)
Low Calorie Sweet and Sour Chicken
Healthy Sweet and Sour Chicken Meal Prep and Storage
Meal Prep: You can meal prep 2 ways. You can cook the healthy recipe completely then store for later in meal prep containers.
Storage: Will hold in the fridge for 5 days and the freezer for a month.
Reheating: Reheat in the microwave for 1-3 minutes.
Low Calorie Sweet and Sour Chicken
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Low Calorie Sweet and Sour Chicken
Equipment
- large pan
- Small Bowl
- Whisk
- Wooden Spoon or Spatula
Ingredients
- Olive Oil Spray
- 2 red bell peppers rough chopped
- 1 green bell pepper rough chopped
- 1 yellow onion rough chopped
- 3 garlic cloves minced
- 1 tablespoon fresh grated ginger
- 1 ½ pounds boneless skinless chicken breasts
- ¼ cup low sodium soy sauce or tamari
- 2 tablespoons honey
- 2 tablespoons Worcestershire sauce
- 1 tablespoon white vinegar
- 1 tablespoon tomato paste
- 2 tablespoons cornstarch
- 1 cup pineapple chunks
- 1 tablespoon sesame seeds (optional)
Instructions
- Heat a large pan over medium heat, and spray with olive oil.
- Add the bell peppers, and onions and cook for 5 minutes until they start to soften. Move to a plate and set aside.
- To the pan, add the garlic and ginger, and cook for 1 minute until fragrant.
- Add in the chicken and cook for 8-10 minutes until cooked through.
- Meanwhile, in a small bowl, combine the soy sauce, honey, Worcestershire, vinegar, tomato paste, and cornstarch. Whisk well until the cornstarch is dissolved.
- Pour sauce over the chicken, toss the chicken in the sauce to coat and simmer for 2-3 minutes until the sauce thickens.
- Add the vegetables back to the pan, along with the pineapple.
- Toss everything together and cook for an additional 2-3 minutes until warmed through.
- Top with sesame seeds and serve hot over rice, or alone.
Meal Prep Tips:
- Prepare the sweet and sour chicken as directed.
- Meanwhile lay out clean meal prep containers and add a scoop of rice to each.
- Allow the chicken to cool completely, then add 1 cup to each meal prep container.
- Cover and place in the fridge (will hold for 5 days) or freezer (will hold for 1 month).
- To Reheat: Microwave for 2-3 minutes (for defrosted) or 5 minutes for frozen.
Nutrition
About the Author
Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.
After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.
Nutrition and Calories in Sweet and Sour Chicken
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Article History:
- Originally written and published March 25, 2023 by Audrey Johns
- Updated on October 2, 2023 by Audrey Johns