Lighter Sweet and Sour Chicken

Whenever I think about comforting meals, Lighter Sweet and Sour Chicken immediately comes to mind. I remember the first time I tried a lighter version of this classic dish. It was a chilly evening, and the sweet, tangy aroma wafted through the kitchen, inviting me in. Instead of the usual heavy sauce, this recipe uses fresh ingredients and a lighter touch that keeps the essence of sweet and sour intact without the guilt. It’s a dish that brings back memories of family dinners, laughter, and shared stories around the table.

Every time I make Lighter Sweet and Sour Chicken, I am reminded of the joy of cooking. The colorful blend of vibrant bell peppers and pineapple chunks adds a cheerful touch to the plate. As I stir the sauce, I can’t help but appreciate how easy it is to whip this up on a weeknight. It’s a perfect solution for busy days when you still want something nourishing and flavorful. Plus, who doesn’t love a dish that can please both kids and adults alike?

The secret to this recipe lies in balancing the flavors—a bit of sweetness from honey and brown sugar, a splash of tanginess from rice vinegar, and the savory depth from soy and oyster sauce. It’s all about harnessing the natural flavors of the ingredients without overwhelming them. So gather your loved ones, and get ready to enjoy this delightful meal together!

Key Ingredients for Lighter Sweet and Sour Chicken

The ingredients in this recipe come together to create a harmonious balance of sweet and tangy flavors. Each component plays a crucial role in building the dish’s unique taste profile. For instance, the chicken serves as a hearty base, while the bell peppers and pineapple contribute refreshing crunch and sweetness. Together, they form a dish that’s both satisfying and light.

• Extra light olive oil or vegetable oil: A light oil helps sauté the ingredients without adding unnecessary heaviness.
• Minced garlic: Adds a fragrant kick that enhances the overall flavor of the dish.
• Peeled, minced ginger: Offers a hint of warmth and freshness that complements the sweet elements.
• Low-sodium chicken broth: Incorporates moisture and depth without excessive salt.
• Rice vinegar: Provides the necessary tang to balance out the sweetness.
• Honey: A natural sweetener that gives the sauce its characteristic sweetness.
• Packed brown sugar: Enhances the sweetness while contributing to the sauce’s caramel-like richness.
• Tomato paste: Adds body and a slight acidity to the sauce.
• Soy sauce: Introduces umami flavor, rounding out the dish perfectly.
• Oyster sauce: Deepens the flavor with its unique briny sweetness.
• Cornstarch: Used for thickening the sauce, making it cling beautifully to the chicken.
• Boneless skinless chicken breast: The main protein source, tender and juicy when cooked properly.
• Large egg whites: Help coat the chicken for a crispy texture when cooked.
• Salt and white or black pepper: Essential for seasoning, enhancing every flavor in the dish.
• Bell peppers: Provide crunch, color, and a mild sweetness that balances the dish.
• Small yellow onion: Adds sweetness and depth of flavor when sautéed.
• Pineapple chunks: Brings sweetness and acidity that brighten the entire dish.

Step by Step Guide for Lighter Sweet and Sour Chicken

This Lighter Sweet and Sour Chicken is simple to prepare, making it an ideal choice for a quick yet satisfying dinner. Follow these steps, and you’ll have a delicious meal on your table in no time.

1. Start by making the sauce. In a small saucepan, heat 1/2 tsp extra light olive oil over medium heat. Once hot, add 1 Tbsp minced garlic and 1 Tbsp minced ginger. Sauté for about 30 seconds until fragrant. This is where the magic begins as the flavors start to meld.

2. Next, remove the saucepan from the heat and stir in 1/4 cup low-sodium chicken broth, 1/4 cup rice vinegar, 3 Tbsp honey, 2 1/2 Tbsp packed brown sugar, 2 Tbsp tomato paste, 1 Tbsp soy sauce, and 1 1/2 tsp oyster sauce. Mix it well to combine all the flavors.

3. Season the sauce lightly with salt and pepper to taste. In a separate bowl, whisk together the remaining 2 Tbsp chicken broth with 1 Tbsp cornstarch until smooth. Pour this into the sauce mixture, and return to heat.

4. Bring the sauce to a boil, whisking constantly. You’ll notice it thickening beautifully within a minute. Once it reaches the desired consistency, remove it from heat and set it aside. This sauce will coat the chicken and veggies perfectly.

5. Now, prepare the chicken. In a medium mixing bowl, whisk together 1/4 cup cornstarch, 2 large egg whites, 1/2 tsp salt, and 1/4 tsp pepper until well blended and slightly frothy.

6. Add 1 1/2 lbs boneless skinless chicken breast, diced into 1-inch pieces, to the mixture. Toss everything together to ensure the chicken is evenly coated. This coating will create a light crust on the chicken as it cooks.

7. In a large non-stick sauté pan, heat 1 Tbsp extra light olive oil over medium-high heat. Once hot, add half of the coated chicken, making sure to space it evenly in the pan. Cook, turning the pieces occasionally, until they are golden brown and cooked through, about 7 minutes.

8. Transfer the cooked chicken to a plate and repeat the process with the remaining 1 Tbsp oil and chicken. Ensure each piece is cooked to perfection, achieving that lovely golden color.

9. For the veggie mixture, while the chicken is cooking, heat 2 tsp extra light olive oil in a large skillet over medium-high heat. Add 1 1/2 bell peppers, diced into 3/4-inch pieces, along with 1 small yellow onion, diced into 3/4-inch pieces. Sauté until tender, about 6 to 8 minutes.

10. Add 1 1/2 cups fresh or canned pineapple chunks (drained if using canned) during the last minute of cooking. The sweet pineapple will caramelize slightly, enhancing its flavor.

11. Finally, return the chicken to the skillet with the veggies. Pour the prepared sauce over the chicken and veggie mixture. Toss everything together gently to ensure that every piece is evenly coated with that delicious sauce.

12. Serve warm over a bed of white or brown rice. Enjoy the harmony of flavors in your Lighter Sweet and Sour Chicken!

Tips and Variations

Here are some tips and variations to make your Lighter Sweet and Sour Chicken even more delightful:

• Storage: Store leftovers in an airtight container in the refrigerator for up to three days. Reheat gently on the stove to preserve texture.
• Freezing: This dish can be frozen for up to two months. Just make sure to cool it completely before transferring it to a freezer-safe container.
• Pairing: Serve with steamed jasmine rice or cauliflower rice for a healthier option.
• Vegetable Variations: Feel free to swap in seasonal vegetables like snap peas, broccoli, or carrots for added nutrition.
• Protein Alternatives: Substitute chicken with tofu or shrimp for a different protein experience.
• Spiciness: Add some crushed red pepper flakes to the sauce if you enjoy a bit of heat.

Serving This Lighter Sweet and Sour Chicken

When it comes to serving Lighter Sweet and Sour Chicken, there are plenty of options that can elevate your meal experience:

• Complement with Rice: Serve the chicken over a bed of fluffy white rice, brown rice, or even quinoa for a nutritious twist.
• Perfect for Meal Prep: This dish is excellent for meal prep. Prepare a larger batch and portion it out for easy lunches throughout the week.
• Pair with Fresh Salad: A light side salad with mixed greens, cucumbers, and a tangy vinaigrette complements the flavors beautifully.
• Great for Gatherings: This recipe is fantastic for potlucks or family gatherings due to its universal appeal.
• Seasonal Pairings: In the summer, consider adding fresh mango or papaya slices to the dish for a refreshing twist.
• Make it a Feast: Consider serving it alongside steamed dumplings or spring rolls for a complete Asian-inspired feast.

FAQ

Conclusion

This Lighter Sweet and Sour Chicken is a delightful twist on a classic dish that brings both comfort and flavor to your table. It’s a perfect option for any night of the week. I encourage you to try it out and enjoy the fresh, flavorful goodness it offers. Your family will undoubtedly love it, and it might just become a new favorite in your kitchen!

Lighter Sweet and Sour Chicken

The ultimate comfort food, Lighter Sweet and Sour Chicken is a flavorful, easy weeknight dinner packed with vibrant colors and fresh ingredients. This dish brings together tender chicken, crunchy veggies, and a deliciously tangy sauce that will make you crave more. It's a must-try for anyone looking to enjoy a healthier version of a classic!

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Course Dinner

Cuisine Asian

Servings 5 servings

Calories 400 kcal

Equipment

• Blender
• Food Processor
• Peeler
• Skillet
• Cutting Board
• Whisk
• Frying Pan
• Mixing Bowl
• Large Pot
• Wooden Spoon

Ingredients

  

• 1/2 tsp extra light olive oil or vegetable oil
• 1 Tbsp minced garlic
• 1 Tbsp peeled, minced ginger
• 1/4 cup low-sodium chicken broth
• 2 Tbsp low-sodium chicken broth
• 1/4 cup rice vinegar
• 3 Tbsp honey
• 2 1/2 Tbsp packed brown sugar
• 2 Tbsp tomato paste
• 1 Tbsp soy sauce
• 1 1/2 tsp oyster sauce
• 1 Tbsp cornstarch
• 1 1/2 lbs boneless skinless chicken breast
• 1/4 cup cornstarch
• 2 large egg whites
• Salt and white or black pepper
• 2 Tbsp extra light olive oil or vegetable oil
• 2 tsp extra light olive oil or vegetable oil
• 1 1/2 bell peppers
• 1 small yellow onion
• 1 1/2 cups fresh or canned pineapple chunks

Instructions

 

• Start by making the sauce. In a small saucepan, heat 1/2 tsp extra light olive oil over medium heat. Once hot, add 1 Tbsp minced garlic and 1 Tbsp minced ginger. Sauté for about 30 seconds until fragrant. This is where the magic begins as the flavors start to meld.
• Next, remove the saucepan from the heat and stir in 1/4 cup low-sodium chicken broth, 1/4 cup rice vinegar, 3 Tbsp honey, 2 1/2 Tbsp packed brown sugar, 2 Tbsp tomato paste, 1 Tbsp soy sauce, and 1 1/2 tsp oyster sauce. Mix it well to combine all the flavors.
• Season the sauce lightly with salt and pepper to taste. In a separate bowl, whisk together the remaining 2 Tbsp chicken broth with 1 Tbsp cornstarch until smooth. Pour this into the sauce mixture, and return to heat.
• Bring the sauce to a boil, whisking constantly. You'll notice it thickening beautifully within a minute. Once it reaches the desired consistency, remove it from heat and set it aside. This sauce will coat the chicken and veggies perfectly.
• Now, prepare the chicken. In a medium mixing bowl, whisk together 1/4 cup cornstarch, 2 large egg whites, 1/2 tsp salt, and 1/4 tsp pepper until well blended and slightly frothy.
• Add 1 1/2 lbs boneless skinless chicken breast, diced into 1-inch pieces, to the mixture. Toss everything together to ensure the chicken is evenly coated. This coating will create a light crust on the chicken as it cooks.
• In a large non-stick sauté pan, heat 1 Tbsp extra light olive oil over medium-high heat. Once hot, add half of the coated chicken, making sure to space it evenly in the pan. Cook, turning the pieces occasionally, until they are golden brown and cooked through, about 7 minutes.
• Transfer the cooked chicken to a plate and repeat the process with the remaining 1 Tbsp oil and chicken. Ensure each piece is cooked to perfection, achieving that lovely golden color.
• For the veggie mixture, while the chicken is cooking, heat 2 tsp extra light olive oil in a large skillet over medium-high heat. Add 1 1/2 bell peppers, diced into 3/4-inch pieces, along with 1 small yellow onion, diced into 3/4-inch pieces. Sauté until tender, about 6 to 8 minutes.
• Add 1 1/2 cups fresh or canned pineapple chunks (drained if using canned) during the last minute of cooking. The sweet pineapple will caramelize slightly, enhancing its flavor.
• Finally, return the chicken to the skillet with the veggies. Pour the prepared sauce over the chicken and veggie mixture. Toss everything together gently to ensure that every piece is evenly coated with that delicious sauce.
• Serve warm over a bed of white or brown rice. Enjoy the harmony of flavors in your Lighter Sweet and Sour Chicken!

Notes

Store leftovers in an airtight container in the refrigerator for up to three days. Reheat gently on the stove to preserve texture. This dish can be frozen for up to two months. Just make sure to cool it completely before transferring it to a freezer-safe container.

Keyword Healthy Asian Dishes, Lighter Chicken Recipes, Quick Dinner Ideas, Sweet and Sour Chicken

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Meet Bella Banks

I’m the one who makes sure we’re having fun while we work. I love the communal aspect of cooking seven friends in a kitchen can be chaotic, but it’s the best kind of chaos! I cook everything alongside the girls, and I’m often the one setting the table and making sure the “vibe” is right for our photos. I believe that any recipe, no matter how simple or complex, is a celebration.