Sweet and Sour Chicken- Light Recipe

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Cut back 446 calories, 22 grams of fat, and 1,260 milligrams of sodium over one serving of a this light version of the classic 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 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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