Sweet & Sour Chicken

As much as I hate to admit it, it’s officially cold. Before the snow starts making its way to Toronto, let’s give a final ode to Summer—and what’s more Summer than pineapples?! Mmmm…

Even though pineapple season peaks from March to July, they are available year-round, making this the perfect I-Miss-Summer recipe you can make in Fall. And you won’t believe how low-calorie this delicious main course is. A 1 1/4 cup serving for only 161 calories?! Puts those boiled carrots to shame. Serve with brown rice or barley and a Guilt Free Pina Colada for a nutritious and succulent weekday dinner under 350 calories!

All recipes in the Healthy Eats category feature complete nutritional information (see below).

Sweet & Sour Chicken
[Serves 6]

20 ounces boneless chicken breast, cut into 1 inch cubes
1/3 cup low-sodium soy sauce
2 tbsp raw honey
3 cloves garlic, minced
2 tsp fresh ginger, grated
1 tsp crushed red pepper flakes (you can adjust the amount to taste)
1 medium red bell pepper, cut into 1-inch chunks
1 medium green bell pepper, cut into 1-inch chunks
1 small yellow onion, cut into 1-inch chunks
1/2 fresh pineapple, cut into 1-inch cubes

1. In a bowl, whisk together soy sauce, honey, garlic, ginger and pepper flakes
2. Place chicken in soy sauce mixture, tossing gently. Cover and refrigerate for 30 minutes or up to 8 hours
3. Heat a large nonstick skillet over medium-high heat.
4. Add marinated chicken and sauté for 5-7 minutes or until chicken is cooked through
5. Add bell peppers and onion and cook until vegetables are slightly tender
6. Add pineapple and cook for 2 more minutes
7. Serve immediately


Calories: 161, Total Fat: 1.5g, Sat. Fat 0.25g, Monounsaturated Fat: 0.25g, Polyunsaturated Fat: 0.5g, Carbs: 17g, Fiber: 2g, Sugars: 13g, Protein: 21g, Sodium: 404mg, Cholesterol: 48mg


15 comments on “Sweet & Sour Chicken

  1. ZZ
    November 1, 2011 at 9:55 PM

    I especially loved calorie #50, it was delicious.

  2. k stink
    November 1, 2011 at 11:06 PM

    i just put the chicken into the frying pan. this better work weebs!

  3. k stink
    November 1, 2011 at 11:20 PM

    youre lucky it worked….

    • weebs
      November 2, 2011 at 12:25 AM

      I don’t know why you were cooking dinner at 11pm, but I hope it turned out delicious!

      • k stink
        November 3, 2011 at 6:53 PM

        it did it did! (lunch for the next day).
        more please

  4. m2k
    November 2, 2011 at 12:24 AM

    looks sooo delicious! the textureee…mmmmmmhmmm could go for some rite about now

  5. Yousra
    November 2, 2011 at 10:58 AM


  6. Alia
    November 5, 2011 at 2:20 PM

    Jazakillah khair weebs <3. Would the taste b rly different if i used canned pineapple chunks? Also, there's no gravy with this right? 

    • weebs
      November 5, 2011 at 2:36 PM

      You can use canned pineapple but fresh tastes 100 times better so I would encourage you to get fresh if you can. It still works with canned though! There is a sauce but no real gravy. You can add chicken broth after Step 5 and cook it down to create a gravy.

  7. Alia
    November 7, 2011 at 11:10 PM

    Jazakillah khair! I wud prolly also have to adjust the spices when i add the stock then, rite?

    • weebs
      November 7, 2011 at 11:25 PM

      Well there aren’t really any spices in this recipe. Increasing the soy sauce or ginger/garlic may make it too intense. The broth will add some extra flavour though. If you’re not particular about it being low-calorie, you can add chili sauce or ketchup and cook it down with the broth.

  8. Hira
    November 8, 2011 at 10:45 PM


  9. safiah
    February 2, 2013 at 11:27 AM

    approximately how many “average size chicken breasts” account for 20 oz? I will iA endeavour this recipe as my 2nd ever attempt to cook meat haha *slowly learning*

    • weebs
      February 4, 2013 at 9:32 AM

      One average sized chicken breast is approximately 4 oz, so I’d say about 5. Let me know how it turns out!

      • Safiah
        February 7, 2013 at 2:48 PM

        Well I guess I did a remix of your recipe based on what I had in my kitchen (which was essentially everything ‘cept the ginger, pineapples & red peppers. I also substituted pepper flakes for cayenne pepper). Oh and because I cook for one, I only used 1 chicken breast and tried to approximate everything else. And I also added cumin and coriander for no good reason other than I love those two. Anyway, turned out good whatever it was! But I may have cooked it for too long in an effort to burn the meat (mmm burnt meat) so it was kinda dry but that’s alrite cuz I like dry food!

        Thanks for the recipe, weebs!

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