Lighter Sweet and Sour Chicken Recipe


For the Chicken

  • 1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
  • 1/4 cup cornstarch
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1 tbsp olive oil

For the Vegetables

  • 1 green bell pepper, chopped into 1-inch pieces
  • 1 red bell pepper, chopped into 1-inch pieces
  • 1 medium onion, chopped
  • 1 (8 ounce) can pineapple chunks, drained (reserve the juice)

For the Sauce

  • 1/2 cup pineapple juice (from the canned pineapple)
  • 1/4 cup ketchup
  • 1/4 cup rice vinegar
  • 3 tbsp low-sodium soy sauce
  • 2 tbsp brown sugar
  • 1 tbsp cornstarch
  • 1/2 tsp ground ginger
  • 1/4 tsp red pepper flakes (optional, for a touch of heat)


1. Prep the chicken: In a bowl, combine cornstarch, salt, and pepper. Add chicken and toss to coat evenly.

2. Cook the chicken: Heat olive oil in a large skillet or wok over medium-high heat. Add the chicken in a single layer and cook until golden brown and cooked through, about 5-7 minutes per side. Remove the chicken to a plate.

3. Sauté the vegetables: Add the bell peppers and onion to the skillet. Cook, stirring occasionally for 3-5 minutes, or until softened.

4. Make the sauce: In a small bowl, whisk together pineapple juice, ketchup, rice vinegar, soy sauce, brown sugar, cornstarch, ginger, and red pepper flakes (if using).

5. Combine and simmer: Add the sauce to the skillet with the vegetables. Bring to a simmer and cook until the sauce thickens, about 2-3 minutes.

6. Finish the dish: Return the chicken and pineapple chunks to the skillet. Stir to combine everything and heat through.

7. Serve and enjoy: Serve immediately over cooked rice or noodles. Garnish with sesame seeds and green onions, if desired.


Air frying alternative: Coat the chicken with cornstarch mixture as instructed. Air-fry in a preheated air fryer at 400°F (200°C) for 10-12 minutes, or until cooked through and slightly crispy.

Spice it up: Add a pinch of chili powder or more red pepper flakes to the sauce for more heat.

Make it a meal: Serve over brown rice or cauliflower rice for a healthier option.


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