Lighter Sweet and Sour Chicken without the extra fat and mess of deep frying!

Bite size chicken pieces are tossed with cornstarch and seared then veggies are sautéed until tender crisp, and to finish both are tossed with flavorful sweet and tangy sauce.

So tasty and healthier than the deep fried alternative!

Sweet and Sour Chicken Made a Little Lighter

I love Chinese take-out but isn’t it just that much better when you make it at home?

I do love all the different kinds of fried Chinese chicken but I prefer not to eat fried foods very often so I’ve started making lighter versions of the classics that aren’t deep fried in oil.

Instead they are sautéed in small amounts of oil and I also work to cut back on the sugars in the sauces. This Lighter Sweet and Sour Chicken is the perfect example that lighter versions of Chinese take-out can be just as good as the calorie heavy, high fat versions.

This version is dredged in a egg and cornstarch mixture before it’s cooked which gives it a light crust and helps the sauce stick.

It’s packed with veggies and fruit to make it healthier and of course you’ll get plenty of protein from the chicken.

Who could resist this easy sweet and sour chicken? It has just the right amount of sweet and tart to it and it will leave you craving more! This is my idea of a delicious weeknight dinner the whole family can enjoy!

How to Make Lighter Sweet and Sour Chicken

  • Prepare the sauce.
  • Dredge the chicken.
  • Cook the chicken.
  • Saute veggies.
  • Toss everything with sauce.

More Chinese Take Out Favorites Try

  • Orange Chicken
  • Teriyaki Chicken
  • Chicken Fried Rice
  • Lighter Honey Sesame Chicken
  • Chicken Chow Mein
  • Lettuce Wraps

5 from 2 votes Review Recipe

Lighter Sweet and Sour Chicken

Deliciously flavorful sweet and sour chicken without the deep frying! Bite size chicken pieces are tossed with cornstarch and seared then veggies are sautéed until tender crisp, and to finish both are tossed with flavorful sweet and tangy sauce. So tasty!

Servings: 5

Prep15 minutesCook25 minutesReady in: 40 minutes

IngredientsSauce1/2 tsp extra light olive oil or vegetable oil1 Tbsp minced garlic1 Tbsp peeled, minced ginger1/4 cup + 2 Tbsp low-sodium chicken broth, divided1/4 cup rice vinegar3 Tbsp honey2 1/2 Tbsp packed brown sugar2 Tbsp tomato paste1 Tbsp soy sauce1 1/2 tsp oyster sauce1 Tbsp cornstarchChicken1 1/2 lbs boneless skinless chicken breast, diced into 1-inch pieces1/4 cup cornstarch2 large egg whitesSalt and white or black pepper2 Tbsp extra light olive oil or vegetable oilVeggie mixture2 tsp extra light olive oil or vegetable oil1 1/2 bell peppers, diced into 3/4-inch pieces1 small yellow onion, diced into 3/4-inch pieces1 1/2 cups fresh or canned pineapple chunks (drain if using canned)

InstructionsFor the sauce: Heat 1/2 tsp oil in a small saucepan over medium heat. Add garlic and ginger and saute 30 seconds. Remove from heat and stir in 1/4 cup of the chicken broth, rice vinegar, honey, brown sugar, tomato paste, soy sauce, and oyster sauce. Season lightly with salt and pepper. In a small bowl whisk together remaining 2 Tbsp chicken broth with 1 Tbsp cornstarch, pour into sauce mixture. Return to heat and bring mixture to a boil, whisking constantly, and allow to boil until thickened, about 1 minute. Remove from heat and set aside.For the chicken: In a medium mixing bowl whisk together cornstarch, egg whites, 1/2 tsp salt and 1/4 tsp pepper until well blended and slightly frothy. Add in chicken and toss to evenly coat. Heat 1 Tbsp oil in a large non-stick saute pan over medium-high heat. Add half the chicken (work to space evenly apart) and cook, turning pieces occasionally, until cooked through and outsides are golden brown, about 7 minutes. Transfer chicken to a plate and repeat process with remaining 1 Tbsp oil and chicken.For the veggie mixture: While the chicken is cooking, in a large skillet heat 2 tsp oil over medium-high heat. Add bell peppers and onions and saute until tender, about 6 - 8 minutes, adding in pineapple during last minute.Return chicken on plate to saute pan with chicken. Add veggie mixture and sauce to chicken. Toss to evenly coat. Serve warm over white or brown rice.

Nutrition Facts Lighter Sweet and Sour Chicken

	Amount Per Serving

Calories 387 Calories from Fat 99

% Daily Value*

Fat 11g17%Saturated Fat 1g6%Cholesterol 87mg29%Sodium 489mg21%Potassium 791mg23%Carbohydrates 38g13%Fiber 2g8%Sugar 25g28%Protein 30g60% Vitamin A 1285IU26%Vitamin C 75.2mg91%Calcium 33mg3%Iron 1.2mg7% * Percent Daily Values are based on a 2000 calorie diet.

Nutrition values are estimates only. See full disclaimer here.

Course: Main CourseCuisine: ChineseKeyword: Sweet and Sour Chicken Author: Jaclyn

5 from 2 votes

Review Recipe

Nutrition Facts Lighter Sweet and Sour Chicken

	Amount Per Serving

Calories 387 Calories from Fat 99

% Daily Value*

Fat 11g17%Saturated Fat 1g6%Cholesterol 87mg29%Sodium 489mg21%Potassium 791mg23%Carbohydrates 38g13%Fiber 2g8%Sugar 25g28%Protein 30g60% Vitamin A 1285IU26%Vitamin C 75.2mg91%Calcium 33mg3%Iron 1.2mg7% * Percent Daily Values are based on a 2000 calorie diet.

Nutrition values are estimates only. See full disclaimer here.

Nutrition Facts

Lighter Sweet and Sour Chicken

	Amount Per Serving

Calories 387 Calories from Fat 99

% Daily Value*

Fat 11g17%

Saturated Fat 1g6%

Cholesterol 87mg29%

Sodium 489mg21%

Potassium 791mg23%

Carbohydrates 38g13%

Fiber 2g8%

Sugar 25g28%

Protein 30g60%

Vitamin A 1285IU26%

Vitamin C 75.2mg91%

Calcium 33mg3%

Iron 1.2mg7%

  • Percent Daily Values are based on a 2000 calorie diet.

Course: Main CourseCuisine: ChineseKeyword: Sweet and Sour Chicken

Author: Jaclyn