Sweet and Sour Chicken

This recipe knocks off over 100 calories and is actually better than the restaurant version. Seriously!

Skinny Sweet and Sour Chicken

Prep time: 30 minutes

Cook time: 1 hour

Yield: 4 servings

Serving size: approx. 14 pieces


  • 1 lb boneless, skinless chicken breasts
  • ¾ cup cornstarch
  • 3 egg whites
  • ¼ cup extra virgin olive oil
  • ¼ cup Stevia® (or your favorite sweetener)
  • ¼ cup reduced-sugar ketchup
  • ¼ cup apple cider vinegar
  • 1 Tbsp reduced-sodium soy sauce
  • 1 tsp garlic salt


  1. Preheat oven to 325 degrees.
  2. Heat the oil in a large skillet over medium heat.
  3. Cut the chicken breasts into 1-inch pieces.
  4. Place cornstarch in a gallon-sized Ziploc® bag. Put the chicken into the bag and seal, tossing to coat the chicken.
  5. Whisk egg whites in a shallow bowl. Dip the cornstarch-coated chicken pieces in the egg.
  6. Place the coated chicken pieces in a single layer in the hot skillet.
  7. Cook for 1-2 minutes and then flip each piece over to cook on the other side until nicely golden brown, but not cooked all the way through.
  8. Place browned chicken pieces in a baking dish.
  9. Mix the Stevia, ketchup, vinegar, soy sauce and garlic salt together in a medium bowl and pour over the chicken in the baking dish.
  10. Bake for 1 hour, turning the chicken once or twice while cooking to coat evenly with sauce.
  11. Warning: the vinegar smell during the beginning of the baking time is scary. I promise you it does not taste like it smells while cooking.

Nutrition Information

Per Serving: (14 pieces)

Calories: 375

Calories from fat: 30

Fat: 17g

Saturated Fat: 1g

Cholesterol: 60mg

Sodium: 674mg

Carbohydrates: 27g

Fiber: 0g

Sugar 10g

Protein: 26g

Calcium: 0%g

Iron: 3%

WWP+: 10


(Original recipe adapted from melskitchencafe.com – I just made some skinny swaps).