Lo-Cal Stir-Fry Sweet And Sour Chicken
A light and flavorful sweet and sour chicken stir-fry with pineapple, peppers, and onions, perfect for a quick healthy meal that appeals to all tastes.
Ingredients
Instructions
- Pour pineapple juice into a wok or frypan and heat.
- Add chopped onion, green pepper, and chicken to the pan.
- Cook and stir for about 10 minutes until chicken is cooked through and vegetables are tender.
- Add soy sauce, pineapple chunks, and vinegar to the pan.
- Mix cornstarch with 1/4 cup water and add to the mixture to thicken.
- Serve hot over rice.
Tips & Substitutions
For a thicker sauce, increase the cornstarch or reduce the amount of pineapple juice. You can substitute chicken with tofu for a vegetarian option or use other vegetables like broccoli or snap peas. For added flavor, consider marinating the chicken in soy sauce and vinegar before cooking. If you prefer a spicier dish, add some crushed red pepper flakes.
Serving Suggestions
Serve this dish hot over steamed rice or quinoa for a complete meal. It pairs beautifully with a side of stir-fried vegetables or a fresh salad. For a more filling experience, consider serving it alongside a bowl of Dieter'S Egg Drop Soup or your choice of Asian-inspired appetizers.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, warm in a skillet over medium heat until heated through, or microwave in short intervals, stirring occasionally. If the sauce thickens too much, add a splash of water to achieve the desired consistency.
Nutrition & Diet Analysis (per serving)
Each serving of Lo-Cal Stir-Fry Sweet And Sour Chicken contains roughly 518 calories, with 8g protein, 80g carbohydrates, and 17g fat. It is a good source of protein (16% of the Daily Value), vitamin C (15% of the Daily Value), and iron (13% of the Daily Value). Note that it is relatively high in sodium, at 2545mg per serving (111% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh pineapple instead of canned?
Yes, fresh pineapple adds a vibrant flavor to the dish. Just make sure to cut it into bite-sized chunks similar to the canned version. Adjust the quantity of juice based on your preference for sweetness and acidity.
What can I use instead of soy sauce?
If you're looking for a gluten-free option, you can use tamari or coconut aminos. For a lower sodium alternative, opt for a reduced-sodium soy sauce. Adjust the quantity to taste, as some substitutes might be sweeter.
Can I make this dish ahead of time?
Yes, you can prepare the chicken and vegetables in advance and store them separately. Combine them with the sauce just before serving to maintain freshness. However, it's best to enjoy this dish right after cooking for the best flavor and texture.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).