Food: Chicken + Turkey Recipe: Skinny Sweet and Sour Chicken by Brooke Griffin | August 3, 2012 Shares PinterestShare Link: This recipe knocks off over 100 calories and is actually better than the restaurant version. Seriously! Print Skinny Sweet and Sour Chicken Prep time: 30 minutes Cook time: 1 hour Yield: 4 servings Serving size: approx. 14 piecesIngredients1 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 saltInstructionsPreheat oven to 325 degrees. Heat the oil in a large skillet over medium heat. Cut the chicken breasts into 1-inch pieces. Place cornstarch in a gallon-sized Ziploc® bag. Put the chicken into the bag and seal, tossing to coat the chicken. Whisk egg whites in a shallow bowl. Dip the cornstarch-coated chicken pieces in the egg. Place the coated chicken pieces in a single layer in the hot skillet. 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. Place browned chicken pieces in a baking dish. Mix the Stevia, ketchup, vinegar, soy sauce and garlic salt together in a medium bowl and pour over the chicken in the baking dish. Bake for 1 hour, turning the chicken once or twice while cooking to coat evenly with sauce. 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 InformationPer 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+: 102.5http://www.skinnymom.com/2012/08/03/skinny-sweet-and-sour-chicken/Copyright 2013 SkinnyMom.com (Original recipe adapted from melskitchencafe.com – I just made some skinny swaps). You Might Also Like No related photos. Share your thoughts: Love it LOL Yikes What? 32 Comments jennifer August 3, 2012 at 6:06 pm Could you substitute the splenda for something else? I don't like using artificial sweeteners. Teresa Johns "Motivated Mama" August 8, 2012 at 9:37 am any sugar substitute would work - or just plain 'ol sugar - but that will effect the nutritional value some Ms Carmen Schutte April 30, 2013 at 2:13 pm Stevia and Necteresse are both natural sweetners both come in liquid and crystal form. Terry August 4, 2012 at 3:14 pm What would you suggest to make this more of an 'orange' chicken sauce as a variation? Teresa Johns "Motivated Mama" August 8, 2012 at 9:35 am I haven't tried this yet - but found it online and plan on it: 2 1/2 tablespoons soy sauce 1 1/2 cups water 3 tablespoons splenda 3 1/2 tablespoons white vinegar Zest of 1 orange 1 1/2 tablespoons cornstarch Heather August 6, 2012 at 11:46 am Jennifer I'm going to try using coconut sugar, I'll let you know. Jenna Campos August 10, 2012 at 10:04 pm I was wondering if the nutritional facts include the rice or is it just the chicken? Can't wait to try this :) Caitlin August 16, 2012 at 3:38 pm I tried this but my chicken came out so vinegar-y it was almost inedible! We ate some but seriously couldn't stomach any more. Do you have any idea what I could have done wrong? I followed the recipe exactly and didn't make any substitutions. Also, your sauce seems to be moist still in the after pics, mine was drier (so it didn't look as shiny). I really wanted to like this dish especially because you said it was so good. I would love to figure out where mine went wrong so if you have any ideas please let me know! Thanks! Melissa August 29, 2012 at 12:51 am use 1/4 cup of vinegar instead..that is what I did tonight...it was good, but did use regular sugar.. Teresa Johns "Motivated Mama" September 7, 2012 at 9:00 am hmm... did you use Apple Cider Vinegar? My chicken in the after pics wasn't so much "wet" as it was sticky if that makes sense. I would trying baking it for a little longer perhaps - it seems like the vinegar "bakes-off" through-out the cooking process. Amanda September 16, 2012 at 11:47 am I made this for my family a few weeks ago and we absolutely loved it!!! My 5 year old was eating it so fast we had to tell him to slow down!!! I am making it again this week!!! I have a question though about the orange chicken recipe posted in the previous comment....is the 1 1/2 Tbsp cornstarch added to the sauce? Thank you!!!! Teresa Johns "Motivated Mama" September 21, 2012 at 3:01 pm Yes - it just thickens it up a bit, but it can be omitted. Melissa October 2, 2012 at 11:10 pm Made it tonight and LOVE IT! I added some crushed red pepper in the sauce to give it a little heat. Teresa Johns "Motivated Mama" October 5, 2012 at 2:04 pm oooo! Good idea - my husband will LOVE that addition! Jennifer January 19, 2013 at 7:19 pm I'm making this now! Chopped up some pineapple, onion and bell pepper and added those to the sauce. Going to whip up some veggie brown fried rice! Can't wait! Brooke Griffin "Skinny Mom" March 25, 2013 at 9:08 am Thanks for including the Sweet & Sour Chicken! Hope you and your readers like it!! Melissa @ My Recent Favorite books July 5, 2013 at 12:21 pm Looks delicious! I **love** sweet and sour chicken! Taryn Marie July 31, 2013 at 6:42 pm This chicken was AMAZING! Being a 15 year old, I have a hard time making good food for my family.. But I found your recipe and decided to try it one night.. The whole family LOVED it. It is now one of our favorite dishes.. Thank you! DanS November 8, 2013 at 8:28 pm Great ways to reduce calories by reducing sugar and oil! I'm thinking to cut out the corn starch and just stir fry with less oil. Thanks for sharing! Tara M Tritt December 29, 2013 at 4:10 pm LOVE IT Dischinger Allie January 5, 2014 at 8:40 pm LOVE IT Kim Mey January 7, 2014 at 7:41 am I'm allergic to all artificial sweeteners, so have been afraid to try stevia. I usually just omit sweeteners altogether, but was thinking honey would be a good substitute. Any suggestion as to how much? Jennifer January 7, 2014 at 9:28 pm I made this tonight. It was amazing. Rave reviews from the whole family, including my picky 3 year old. I weighed and counted everything. I only needed 3 tbsp of oil, about half of the corn starch, and 1 egg white. I found it easiest to put the corn starch coated pieces into the bowl with egg whites and stir to coat. Then used fork to pick up and put into pan. Used Splenda for the sweetener. Added julienned red bell peppers after turning the chicken the first time. The time in the oven seemed long but it was soo worth it! It was delicious and did not taste vinegary. The calories came out to 1.71 / gram. Served with white rice and Asian veggie mix (frozen steamer bag). Definitely making this again and again! Ominay January 10, 2014 at 8:32 pm LOVE IT hshorter90 January 14, 2014 at 7:47 pm LOVE IT Karen Davis February 25, 2014 at 10:28 pm Thank you so much for posting this recipe, Brooke!! My family LOVES Chinese food, but the fat and calories…ugh! This will for sure end up on our dinner table a lot! I made this as written, and I will definitely make it again but with a couple changes to adjust for personal preference. Next time I'll replace half the vinegar with water, and half the stevia with a couple tablespoons of honey. For people concerned about using a natural sweetener, stevia is completely 100% natural and a great option for a zero calorie sweetener! Natalie Bowen Fosland April 8, 2014 at 9:57 pm LOVE IT Natalie Bowen Fosland April 8, 2014 at 9:57 pm I made this for dinner tonight with brown rice and salad. The kids and I loved it. Really good! Brooke Griffin April 15, 2014 at 4:42 pm So glad you enjoyed the recipe! tootswog June 25, 2014 at 6:26 pm I was really disappointed at how this completely stuck to the pan. I used the same amount of oil, and heated it until a spritz of water sizzled so not sure what happened. But the chicken itself came out very good. I only baked 40 minutes. The pieces are bite sized so I don't think an hour is necessary. My husband loved it. His exact word were "this is the best chicken you've ever made. If you don't make this regularly, we're gonna have a problem" ;) Liz Calderon August 9, 2014 at 7:20 pm LOVE IT Liz Calderon August 9, 2014 at 7:22 pm Had this for dinner tonight and it was amazing !! Boyfriend was raving hos great it was , we are looking forward to having it for lunch tomorrow again. Leave a Reply Cancel reply You must be logged in to post a comment.