How many calories are in sweet and sour chicken on slimming world?

Sweet and Sour Chicken - a classic Chinese recipe you can make in your own home, with tender pieces of chicken thigh, fresh vegetables and pineapple in a delicious sauce.

Stove Top Sweet and Sour Chicken Recipe

There are usually two types of sweet and sour chicken most of us our used to and that is Sweet and Sour Balls which tenders to be just chunks of meat in a thick batter served with a very red vibrant sweet and sour sauce and then there is the unbattered version that often comes with vegetables and pineapple.

Both are popular choices, but when healthy eating the thick battered kind is probably one we want to keep for special occasions. Here in North America they even do a cross between the too, which is meat in a really crispy battered coating and tossed in a sweet and sour sauce with vegetables.

This recipe is of course the unbattered version and you will be surprised with just how delicious the sauce on this lightened up version. Infact my family can't tell the difference.

Sweet and Sour Sauce Recipe

If you was to go looking for a sweet and sour sauce recipe right now, you would find so many variations. Some with ketchup, some without, some with soy sauce some without, some using pineapple some with just vegetables.

This recipe is the sweet and sour sauce I am used to from a Chinese and always always with pineapple. I know for some that sweet and savoury is just a no. But this recipe is called Sweet and Sour for a reason.

To lighten up the sauce and reduce some calories that come from lots of sugar, I instead use crushed tomatoes and a brown sugar replacement (swerve or sukrin are my favourite brands) in place of any sugar. Usually you need real sugar to get a glossy thickened sauce. But instead of the sugar I go for some cornstarch (cornflour). It works perfectly.

On Slimming World when fruit is cooked it should be synned, but for this recipe I don't bother. The pineapple is added in at the very last minute and is not on the heat for long. Call me a rebel if you like. By all means synned it as cooked fruit if you want to.

Best Chicken for Sweet and Sour Chicken

I use chicken thighs, I just prefer them in dishes like this where they stay nice and tender and don't over cook too quickly. I also find they absorb so much more flavour. I buy boneless skinless chicken thighs and remove any extra visible fat to keep them as lean as possible.

If you prefer to use chicken breast, then you can make the swap, but be careful of not overcooking it, which is very easy to do in dishes like this.

Can I use other Proteins?

Of course, I love large king prawns in this sauce with vegetables. You don't even need to cook them first. I just drop them raw into the sauce and let them cook in the sauce.

Pork is another good substitute, I would definitely lightly brown it first and again if using a really lean cut but careful of not overcooking.

Can I use a different sweetener?

I use either Sukrin Brown Sugar replacement or Swerve Brown Sugar Replacement in this recipe. Both are Erythritol based sweeteners and really are the closest in taste to real sugar I have found without the added calories.

If you are using a different sweetener, just be aware that the taste may differ, some sweeteners do have a not very pleasant strong aftertaste.

Also check the measurements of the sweetener you are using as not all are equal in the ratio you use. Some are much sweeter in taste and only require a much smaller amount to be used. Sukrin and Swerve can generally be used like for like in measurement to real sugar.

Sides for Sweet and Sour Chicken

Wondering what sides to serve with this sweet and sour chicken?

I usually just go for some plain cooked rice, keeping it nice and simple.

But it is also delicious with this Egg Fried Rice Recipe or if I want a low carb option then I serve with this Roasted Cauliflower Rice. There are plenty of vegetables in the dish, so I don't both with extra vegetables, but any stir fried vegetables would be a great addition. Cabbage, broccoli, beansprouts etc.

More Chinese Fakeaway Recipes

Looking for some other Chinese Fakeaway recipes? Check out these:

• Beef Chow Mein
• Spring Roll in a Bowl
• Black Pepper Beef
• Cashew Chicken
• Mongolian Beef
• Chicken Chop Suey
• Salt and Pepper Chicken

or head on over to my Full Recipe Index with over 900 delicious Slimming World and Weight Watchers friendly recipes all fully searchable by meal type, ingredients, syn value and smart points etc

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Chinese Sweet and Sour Chicken

Yield: SERVES 4

Prep Time: 10 minutes

Cook Time: 18 minutes

Total Time: 28 minutes

Sweet and Sour Chicken - a classic Chinese recipe you can make in your own home, with tender pieces of chicken thigh, fresh vegetables and pineapple in a delicious sauce.

Print

Ingredients

• 400g of boneless and skinless Chicken Thighs (uncooked), trimmed of visible fat
• 1 large onion, chopped
• 1 red bell pepper, chopped
• 1 zucchini (courgette), chopped
• 1 cup of fresh chopped pineapple
• 2 spring onions, copped
• cooking oil spray (I used avocado)
• salt and black pepper

For the sweet and sour sauce

• 2 tablespoons of soy sauce
• 4 tablespoons of rice vinegar
• 3 tablespoons of brown sugar replacement sweetener (erythritol based)
• ¾ cup (180ml) of passata (or crushed tomatoes)
• 1 cup (240ml) of water
• ½ teaspoon of garlic powder
• ½ teaspoon of onion powder
• 1.5 tablespoons of cornstarch

Instructions

1. Heat a frying pan over a medium high heat, spray with cooking oil spray
2. Add the chicken and season with a pinch of salt and black pepper, fry until lightly golden, remove and set aside.
3. Add in the onion and red bell pepper and fry for a couple of minutes to soften.
4. Add the zucchini (courgette) and add the chicken back into the pan.
5. Add all the sauce ingredients to a bowl or jug and whisk to combine, pour this into the pan with the chicken and vegetables and allow to bubble until it thickens into a glossy sauce (approx 5-8 minutes for it to thicken). Then stir through the pineapple just until heated.
6. Sprinkle with the chopped spring onions.
7. Serve and enjoy!!!

Notes

This Recipes is Gluten Free, Dairy Free, Slimming World and Weight Watchers friendly

• Slimming World - 1 syn per serving
• WW Green Smart Points - 2 per serving
• WW Blue Smart Points - 2 per serving
• WW Purple Smart Points - 2 per serving
• Gluten Free - use a gluten free soy sauce and starch

SUITABLE FOR FREEZING

NOTE: If using a different brand of sweetener you may need to adjust the amount used.

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Nutrition InformationYield 4 Serving Size 1 SERVING
Amount Per Serving Calories 218Total Fat 5.7gSaturated Fat 1.4gTrans Fat 0gUnsaturated Fat 9gCholesterol 80mgSodium 628mgCarbohydrates 19.2gFiber 3.4gSugar 8.8gProtein 25.9g

Nutritional information, syn values, points etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.

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© Siobhan (Slimming Eats)

Cuisine: Chinese / Category: Main

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