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5 from 1 vote

Healthy Sweet and Sour Chicken

Prep Time20 mins
Cook Time10 mins
Total Time30 mins
Cuisine: Chinese
Servings: 4
Calories: 313kcal
Author: Good Dinner Mom


  • 1 egg white
  • 2 tsp cornstarch
  • ½ tsp salt divided
  • 1 lb boneless skinless chicken breasts, cut into 1-inch chunks
  • ½ fresh pineapple cut into bite-size pieces (about 1 cup or to liking)
  • ¼ cup water
  • 1 tsp freshly grated ginger
  • ¼ cup white vinegar
  • ¼ cup ketchup
  • 2-3 tbsp brown sugar
  • 1 pinch cayenne pepper or more to taste
  • Dash Red Pepper flakes to taste and for a nice added appearance
  • 2 tbsp high heat cooking oil divded (ex. grapeseed, peanut oil)
  • 1 red bell pepper seeded and cut into 1-inch chunks
  • 1 yellow bell pepper seeded and cut into 1-inch chunks
  • ½ tbsp sliced green scallions for garnish optional


  • In a bowl, whisk together the egg white, cornstarch, and ¼ tsp of the salt. Add the chicken pieces and stir to coat evenly. Let sit for 15 minutes at room temperature or up to overnight in the refrigerator.
  • Meanwhile, whisk together ¼ cup of water, ginger, vinegar, ketchup, brown sugar, remaining ¼ tsp of salt, and 1-2 pinches cayenne pepper (or more to taste--optional).
  • Set a large saute pan over medium-high heat. Pour in 1 tbsp of the oil and swirl to coat. Add the red and yellow bell pepper chunks and cook for 2 minutes. Remove onto a plate.
  • Return pan to the stove on medium-high heat. Pour in the remaining 1 tbsp of oil and swirl to coat (be sure to fully coat the pan so the meat won't stick). Add the chicken to the pan, spreading it out in one layer.
  • Let the chicken saute, untouched, for 1 minute, until the bottoms are browned. Turn the chicken and cook other side the same for 1 minute. The chicken will still be pinkish in the middle.
  • Add the cooked bell peppers, pineapple chunks, and sauce mixture to the pan. Let simmer for about 2 minutes until the chicken is cooked through. Remove from heat. Let the chicken rest for a few minutes till the sauce thickens.
  • Garnish with sliced scallions, if desired. Serve over rice or even over quinoa.


Calories: 313kcal | Carbohydrates: 30g | Protein: 26g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Trans Fat: 0.04g | Cholesterol: 73mg | Sodium: 578mg | Potassium: 742mg | Fiber: 3g | Sugar: 21g | Vitamin A: 1185IU | Vitamin C: 149mg | Calcium: 36mg | Iron: 1mg