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!
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.