Low-Calorie Sweet & Sour Chicken Recipe

Sharebtn Click the share button to confirm. Do it now!
Bite it! HG's Sweet & Sour Chicken 1-2-3
HG's Sweet & Sour Chicken 1-2-3

The Sweet-n-Sour-Stuff Girls!

People, the danger of consuming greasy chicken drowned in sugary sauce isn't worth the convenience of having dinner delivered to your doorstep. This recipe, however, is TOTALLY worth the small amount of effort it takes to make it. YUM! P.S. You can also find this recipe (and more like it!) in the "International Favorites" chapter of Hungry Girl 300 Under 300!

12 oz. raw boneless skinless lean chicken breast, cut into bite-sized pieces
1/8 tsp. salt
1/8 tsp. black pepper
1 1/2 cups broccoli florets
1 cup chopped red bell pepper
1 cup chopped celery
16 oz. canned pineapple chunks packed in juice (not drained)
1 tbsp. cornstarch
3 tbsp. seasoned rice vinegar
1 tbsp. ketchup
1 tbsp. reduced-sodium/lite soy sauce
1/2 tsp. chopped garlic
1/4 tsp. crushed red pepper
1/8 tsp. ground ginger
2 cups bean sprouts

Bring a large skillet or wok sprayed with nonstick spray to medium-high heat on the stove. Season chicken with salt and black pepper and place in the skillet/wok.

Stirring occasionally, cook until chicken is no longer pink on the outside, about 3 minutes. Add broccoli florets, bell pepper, celery, and 2 tbsp. of water to the skillet/wok. Cover and cook until veggies are tender, about 8 minutes.

Meanwhile, to make the sauce, drain the juice from the canned pineapple into a small nonstick pot. Add cornstarch and stir to dissolve. Add vinegar, ketchup, soy sauce, garlic, crushed red pepper, and ginger. Mix thoroughly. Bring to medium-high heat on the stove. Stirring frequently, cook until thickened, about 3 minutes.

To the skillet/wok, add pineapple chunks, bean sprouts, and sauce. Mix well. Continue to cook and stir until sprouts have softened and chicken is fully cooked, about 4 minutes.

Serve and enjoy!


Serving Size: 1/3rd of recipe, about 2 cups
Calories: 295
Fat: 2g
Sodium: 730mg
Carbs: 37g
Fiber: 5.25g
Sugars: 27g
Protein: 30g

PointsPlus® value 7*

Fight it! Sweet & Sour Chicken, Average
Sweet & Sour Chicken, Average

Takeout Fake Out

Ordering takeout is really tempting -- we get it. ("Delicious food I can eat at home without cooking at all? SCORE!") And when you're hungry and faced with that little paper menu, it's not always easy to place a guilt-free order. News flash: Just because it's a chicken dish doesn't mean it's a smart choice. Even the leanest meats, from shrimp to our beloved white-meat chicken, become super-high in calories when they're battered and doused in sugary goo. Now don't get us wrong -- we too kinda love that goo. However, we've got a recipe for our own guilt-free goo. (OK, we'll stop calling it goo now.) Our sauce tastes just as good as restaurant versions (maybe even better). And our dish is loaded with pineapple, veggies, and (of course) delicious chicken pieces. Come on, look at that picture on the left. Now look at the stats below it. Isn't THAT crazy-tempting and WAY more appealing? We think so.

Serving Size: 1 dinner-sized portion
Calories: 513
Fat: 21g
Sodium: 812mg
Carbs: 58g
Fiber: 5g
Sugars: 26g
Protein: 23g

PointsPlus® value 13*

Click "Send to a Friend" to pass this along to your best buddies -- it's easier than ordering takeout!


Hooray for today! Why? Because it's July 19th, a.k.a. National Daiquiri Day! If you're of age and not driving anywhere, blend up a Slammin' Slimmed-Down Strawberry Daiquiri! (Um, if you're reading this first thing in the morning, you might want to wait a while.)

Click here for a printable, text-only version of this page.

We may have received free samples of food, which in no way influences whether these products are reviewed favorably, unfavorably, mentioned with indifference, or mentioned at all. Click for more about our editorial and advertising policies.

*The PointsPlus® and SmartPoints® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe, or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark and SmartPoints
® trademark.

SmartPoints® value not what you expected? Click here for more info on how the values are calculated, plus more FAQs about PointsPlus® and SmartPoints® values on our website.

Hungry Girl Inc., 18034 Ventura Blvd. #503, Encino, CA 91316