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Homemade Macro Friendly Sweet and Sour Chicken photo
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Macro Friendly Sweet and Sour Chicken

A lighter sweet-and-sour chicken with pineapple and a tangy homemade sauce.
Prep Time15 minutes
Cook Time20 minutes
Total Time35 minutes
Servings: 4 servings

Ingredients

  • 1/2 tablespoon vegetable oil
  • 1 pound boneless skinless chicken breasts cut into bite-size pieces
  • salt to taste
  • black pepper to taste
  • 1/2 teaspoon garlic powder
  • 1/2 red onion chopped
  • 1 whole bell pepper use half red and half green if desired, chopped
  • 2 cloves garlic
  • 1 cup fresh pineapple diced, reserve some for later if desired
  • 1/2 cup chicken broth
  • 1/2 cup white distilled vinegar
  • 1/3 cup soy sauce
  • 1/3 cup ketchup
  • 1/3 cup Truvia
  • 1/2 cup granulated sugar
  • pinch garlic powder
  • 2 tablespoons cornstarch

Instructions

  • Prep all ingredients: cut chicken into bite-size pieces, chop onions and bell pepper, mince garlic, and dice pineapple; whisk together chicken broth, vinegar, soy sauce, ketchup, Truvia, granulated sugar, 2 tablespoons cornstarch and a pinch of garlic powder until smooth to make the sauce.
  • Season the chicken on both sides with salt, pepper, and 1/2 teaspoon garlic powder.
  • Heat a large nonstick skillet over medium-high and add 1/2 tablespoon vegetable oil (and cooking spray if desired). Add the chicken and cook, stirring occasionally, until browned and cooked through, about 5–7 minutes.
  • Add the chopped red onion and bell pepper to the skillet (reserve the pineapple). Cook 2–4 minutes until vegetables are crisp-tender or longer to preferred doneness.
  • Pour the prepared sauce into the skillet, bring to a boil, and cook until the sauce thickens, stirring frequently, about 1–3 minutes.
  • Stir in the diced pineapple, heat through for 1 minute, then remove from heat.
  • Divide into four equal portions and serve over rice if desired.

Equipment

  • large nonstick skillet
  • Cutting Board
  • Chef’s knife
  • Measuring Cups and Spoons
  • Mixing Bowl
  • Whisk
  • Spatula or tongs

Notes

  • Macro for 1 serving (1/4): 293 calories, 4.5g fat, 53.9g carbs, 27.9g protein.
  • If using half the sauce, macros per serving: 185.4 calories, 4.5g fat, 26.4g carbs, 27.9g protein.