Super Skinny Sweet and Sour Chicken

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sweet and sour chicken
This sweet and sour chicken tastes fantastic. It’s so much healthier than take-out and my family thinks it taste amazingly better! Although this dish is usually made with breaded, fried chicken, to make it healthy, I’m using chicken breasts chunks, adding more vegetables and pineapple plus serving over brown rice. Each serving has 260 calories, 4 grams of fat and 7 Weight Watchers POINTS PLUS.  I won’t be surprised if you end up making it several times a month. I do!

Prep Time: 15 minutes
Cook Time: 15 minutes (not including cooking brown rice)


1 cup uncooked brown rice, I used brown Basmati rice, see shopping tip

2 teaspoons olive oil, divided

1 tablespoon fresh garlic, chopped

2 teaspoons ginger, from a jar, see shopping tip

¼ teaspoon crushed red pepper

1 pound boneless, skinless, chicken breast, cut into ½-inch pieces

1 cup chopped onion

1 cup chopped carrots

1 cup chopped celery

1 cup chopped red bell pepper

1 (20-ounce) can pineapple chunks in juice, undrained

⅓ cup reduced-sodium soy sauce

1 tablespoons seasoned rice vinegar

2 tablespoon flour

2 teaspoons brown sugar

2 packages Stevia, Truvia, Splenda or your favorite sugar substitute


1. Cook rice according to package directions except you don’t need to add oil or salt to the water while cooking.

2. In the meantime, coat the bottom of a nonstick pan with cooking spray. Heat 1 teaspoon oil over medium-high heat. Add garlic, ginger, red pepper flakes, and chicken to pan; sauté 5 minutes or until chicken is done. Remove chicken mixture from pan; set aside.

3. Coat pan again with cooking spray and heat remaining 1 teaspoon of olive oil.  Add onions, carrots, celery and red bell pepper to pan.  Sauté 3-4 minutes until crisp-tender.  Drain pineapple, reserving ¾ cup juice. Add 1½ cups pineapple chunks to pan; cook 30 seconds (Reserve remaining pineapple for another use).  Combine the reserved ¾ cup pineapple juice, soy sauce, vinegar, flour, sugar and sugar substitute in a bowl, stirring with a whisk until smooth.

4. Return chicken mixture to pan. Stir in juice mixture; bring to boil. Cook 1-2 minute until sauce thickens a bit.

5. To serve: Spread ½ cup rice over each plate. Top each with about 1 cup sweet and sour chicken.

6. This dish freezes great. Mix together the chicken and rice and freeze in individual servings.

Makes 6 servings (1 cup sweet and sour chicken plus ½ cup rice)

Food Fact

Sweet and sour chicken is a dish frequently served in Chinese restaurants in various Western countries.  It’s common in Australia, Europe, and North America and is available at some restaurants in East and Southeast Asia.  This dish generally comprises cubes of white meat chicken deep-fried in batter and served with sweet and sour sauce.  Sometimes it is topped with pineapple, green pepper, carrot, or sweet pickles.

Shopping Tip

Basmati brown rice can be found in most supermarkets either in the rice aisle or health food aisle. I bought it at Trader Joe’s.

Ginger (in a jar) is a terrific product and can be found in the produce section of the supermarket.

Weight Watchers
(old points) 5

Weight Watchers POINTS PLUS

SKINNY FACTS: for 1 serving (1 cup sweet and sour chicken plus ½ cup rice)
260 calories, 4g fat, 1g sat. fat, 37mg chol, 18g protein, 40g carbs, 3g fiber, 174mg sodium, 10g sugar
FAT FACTS:  for 1 serving (½ order) of PF Changs Sweet and Sour Chicken
420 calories, 22g fat,  20g protein, 35g carbs, 5g fiber, 470mg sodium

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48 Responses to “Super Skinny Sweet and Sour Chicken”

  1. Jessica Says:

    I’m going to have to try this one! Thanks for linking up :)

  2. Kristi Rimkus Says:

    I found sweet and sour chicken to be a great way to get kids to eat their veggies. Mine loved the sauce and pineapple.

  3. admin Says:

    Thanks Kristi!!!

  4. Miry Says:

    I tried this recipe a few weeks ago and loved it! I had no idea sweet and sour sause could be so simple and tasty! And let’s not forget light!

    I did notice, however, that in point 3 of the instructions it makes mention of carrots, but there is no carrots listed in the ingredients. How many carrots should be included?

  5. admin Says:

    Miry, thank you so much for the terrific feedback. I’m so happy you enjoyed this recipe! In addition, I just added the 1 cup of carrots missing in the list of ingredients. A big thanks for pointing this out!!!

  6. Sharon--Around the Table Says:

    Sounds great! I have a walnut chicken recipe I like but this would be a nice change. Love lowfat stirfry! I will try this one.

    I’m visiting from Inspire Me Monday.

  7. admin Says:

    Thanks so much Sharon! And…Thanks for hosting Inspire Me Monday!

  8. Christi Says:

    This sounds delicious. I will def be trying this. I also have a recipe for baked crab Rangoon to make to go along with it.

  9. admin Says:

    Mmm…Sounds yummy Christi!

  10. Lee Says:

    The beauty of rice dishes is that they are really customisable. If you don’t like having chopped carrots you can easily replace it with something else you do like.

    I also think that having breaded chicken with sweet and sour rice wouldn’t taste nice. The sauce tends to seep in and make the crispy chicken go soggy.

  11. admin Says:

    You got that right Lee. Enjoy!

  12. Bobbi's Kozy Kitchen Says:

    Oh my goodness!! Thank you so much for sharing this on Manic Monday. Kevin loves sweet and sour chicken!! I pinned this so fast it made my head spin LOL

  13. admin Says:

    Thanks so much Bobbi. I love your link party each week on Manic Monday!!!

  14. Bobbi's Kozy Kitchen Says:

    I wanted to let you know that your deviled eggs are featured in this weeks Manic Monday! Thanks so much for linking up!!!

  15. admin Says:

    A big thank you for sharing my recipe, Super Skinny Sweet and Sour Chicken! I love your Manic Monday link party and always look forward to sharing a recipe each week. Thanks for hosting such a fun Monday party!!!

  16. Bobbi's Kozy Kitchen Says:

    Oops LOL it really is a Manic Monday for me!! I meant to say your Super Skinny Sweet and Sour Chicken…sheesh I need more coffee!!!!

  17. Jennifer Says:

    I made this the other night…super yummy! Thanks for the recipe.

  18. admin Says:

    Jennifer, I love getting feedback…I’m so happy you enjoyed this recipe. Thanks!

  19. Jeni Says:

    Thanks for the dinner idea!!

  20. admin Says:

    My pleasure Jeni…Enjoy!

  21. HungryLittleGirl Says:

    I love finding ways to make my hubby’s favorites the healthy way! Thank you so much for sharing this at Wednesday Extravaganza – see you there again this week with more deliciousness :)

  22. admin Says:

    Thanks so much and thanks for hosting such a terrific link party each week. See you Wednesday!

  23. Recipes and food posts, March 1st: salsa, breakfast tortas, ropa vieja, lemon bars, rubs, desserts | Paloma Cruz Says:

    […] Light Sweet and Sour Chicken If you’ve been paying attention, I like Asian food. I especially like recipes of Asian food that aren’t too fattening. So it’s with delight that I bookmark and share this recipe for “Super Skinny Sweet and Sour Chicken.” […]

  24. admin Says:

    Thanks so much for sharing my recipe, “Super Skinny Sweet and Sour Chicken.” What a terrific collection of recipes you’ve gathered.
    With my best wishes,

  25. Samantha Says:

    Made this last night, wow it was so good!!! Will definitely make again, thank you!!!

  26. admin Says:

    Thanks so much for your feedback Samantha. I’m so happy you loved it!
    With my best wishes,

  27. Brenda Says:

    Fantastic! I love the fact that you re-do the recipes to make them light and still keep unbelievable flavor. I will be sharing this one and it is definitely going in my favorites! Great website when I’m in a pinch for a meal idea – simple ingredients and great food!

  28. admin Says:

    Brenda, Thank you so much for the nice comments about my site! I’m thrilled you are enjoying my skinny recipes.
    Have fun skinny cooking!
    With my very best wishes,

  29. Jean Says:

    Hello, I am a bit confused as to how 1 cup of rice will make 6 1/2 cup servings….as 1 cup of uncooked rice will only make 3 1/2 cup servings of cooked rice. I think your recipe should call for 2 cups of rice and that, of course, would affect the points plus value. Other than that, I’m planning on making this for dinner tonight! I have re-entered the recipe in my recipe builder to re-work pts value for me. Thanks for the recipe!!

  30. admin Says:

    You are correct Jean, 1 cup of uncooked rice makes about 3 ½ cups cooked rice. But, this recipe serves 6 and each serving has 1 cup sweet and sour chicken over ½ cup rice. Jean, if you decide to serve each over 1 cup rice the points will be higher. I hope this clears things up for you.
    With best regards,

  31. Jeanean Says:

    I’m a little reticent to use sugar substitutes. How big of an impact would it make to use regular sugar or just increase the brown sugar?

  32. admin Says:

    Jeanean, I just did the calculation if you skip the sugar substitute and use 4 teaspoons of brown sugar instead. The Weight Watchers POINTS PLUS remain 7. The calories only go up to 267 total.
    Give it a try and taste it. You could always add a tsp or so of regular sugar. I hope you enjoy it.
    With my best regards,

  33. 2013 Healthy Meal Plan: Week 35 « Half Size Me Says:

    […] Sweet & Sour Chicken (7 PP per serving from Skinny Kitchen) […]

  34. admin Says:

    Thanks for sharing this recipe Heather!

  35. Rose Wcislo Says:

    I made this for dinner last night & it was delish!!! Definitely a keeper!!!

  36. admin Says:

    Fantastic…Many thanks for your feedback Rose!
    With my best wishes,

  37. carol Says:

    Terrific! This recipe is a keeper. My husband wanted sweet sour chicken-traditional recipes called for breading and frying-this one was light and full of flavor-thanks! I had a can of mangoes in light syrup-just added some vinegar and worcestershire and it made a great sweet sour sauce.

  38. admin Says:

    Thanks for the wonderful feedback Carol! Your additions sound yummy.
    My best,

  39. Doreen McGettigan Says:

    My husbaband is on such a strict Calorie counting diet, he will love this!

  40. admin Says:

    I hope he does Doreen. Best of luck to him!

  41. Conscious Mom Says:

    Made this tonight and it was absolutely delicious! My entire family loved it! This is one we will have to make again it was soo good! Thank you for sharing!!

  42. admin Says:

    Thanks so much for taking the time to let me know. So glad it was a hit with your entire family!
    All the best to you,

  43. Carol Cassara Says:

    Gotta try this one, S&S is my husband’s fave.

  44. admin Says:

    Small world Carol. It’s my husband’s favorite too. I hope he enjoys it!

  45. The Better Baker Says:

    Nancy – this dish sounds divine. Sure would love for you to make it for me. =) I’m not back to doing much cooking yet, and would enjoy your company too. XO Thanks for sharing. Pinning!

  46. Patricia @ Grab a Plate Says:

    How wonderful this sounds! Nice that it can easily be made at home — and so much healthier! Love it!

  47. admin Says:

    Thanks so much Patricia. Enjoy!

  48. Dine Decorate Design Says:

    […] This sweet and sour chicken tastes fantastic. It’s so much healthier than take-out and my family thinks it taste amazingly better! Although this dish is usually made with breaded, fried chicken, to make it healthy, I’m using chicken breasts chunks, adding more vegetables and pineapple plus serving over brown rice. …read more […]

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