Easy Sweet and Sour Chicken
Prep time: 
Cook time: 
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Serves: 4 servings (4 oz chicken with ~2/3 cup pineapple/pepper mixture)
  • 2 large egg whites
  • 1 Tbsp + 1 tsp cornstarch, divided
  • 1 lb boneless, skinless chicken breasts, cut into 1-inch pieces
  • 6 Tbsp ketchup
  • ¼ cup water
  • 3 Tbsp apple cider vinegar
  • 2 Tbsp brown sugar
  • 1½ Tbsp lower-sodium soy sauce
  • 2 Tbsp olive oil, divided
  • 1 red bell pepper, cut into 1-inch pieces
  • 1½ cups fresh pineapple chunks
  • 2 tsp fresh ginger, grated
  • 3 green onions, cut into 1-inch pieces
  1. In a medium bowl, whisk to combine the egg whites and 1 tablespoon cornstarch; add chicken and toss to coat.
  2. In a second bowl, whisk together the remaining 1 teaspoon cornstarch, ketchup, and next 4 ingredients (through soy sauce).
  3. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add bell pepper to pan; cook 2 minutes, stirring occasionally. Add pineapple, ginger, and onions to pan; cook 2 minutes, stirring occasionally. Transfer bell pepper mixture to a plate.
  4. Add remaining 1 tablespoon oil to pan. Using a slotted spoon, transfer chicken to the skillet, allowing any excess egg white mixture to drip off into the bowl. Cook 6 minutes or until chicken is browned and cooked through. Add ketchup mixture and bell pepper mixture to pan. Bring to a simmer; simmer 2-3 minutes or thickened.
Recipe from Cooking Light
Nutrition Information
Serving size: ¼ recipe Calories: 298 Fat: 9.8 Carbohydrates: 31.5 Sugar: 10.8 Sodium: 678 Fiber: 2.0 Protein: 23.8 Cholesterol: 55
Recipe by Prevention RD at https://preventionrd.com/2016/02/easy-sweet-and-sour-chicken-weekly-menu/