Healthy Sweet and Sour Chicken with Vegetables

Healthy Sweet and Sour Chicken with vegetables, a tasty dish ready in about 15 minutes. So much better and a lot healthier than any take away. Serve it with rice or noodles for a truly Asian feast. A low-carb, high-protein dinner.

Overhead shot of a white plate of sweet and sour chicken

I went to a restaurant the other day where they have a some sort of buffet with dishes from different cuisines.

Their sweet and sour chicken looked so delicious, but when I tasted it, my happiness went right down the drain.

The sauce was way too sour, the chicken way to greasy, and the veggies were nearly raw, rather than nearly tender.

It’s safe to say I was not impressed at all. So, that’s how I decided I would have a better experience with the sweet and sour chicken next time.

And my home-made version is so much healthier, and tastier too.

A plate with sweet and sour chicken and vgetables

How do you make the best sweet and sour chicken?

Stir frying is not only quick, but healthier too. The veggies keep their colour and shape without being overcooked, and the chicken is cooked to perfection.

First, start by cooking the chicken. Add the cornflour (cornstarch) to a bag together with a bit of salt and pepper, add the cooked chicken and shake well to coat evenly.

Heat up the oil in a pan, add the chicken pieces and cook until tender, then remove the chicken from the pan and wipe the pan clean.

Add a bit more oil to the same pan, throw in the spring onions, garlic and ginger, and cook for a few seconds to release the flavours.

Add the chopped vegetables and stir fry until the veggies are cooked, but not too soft. The cooked chicken can now be added too.

The best vegetables for sweet and sour chicken are peppers (green, yellow, red), courgettes (zucchini), although anything else goes too.

Overhead shoot of a white plate with sweet and sour chicken and a fork on the side

How to make the best sweet an sour sauce?

Once the chicken and veggies are cooked, it’s time we made the sauce. Use a different pan for the sauce, so it can cooked beautifully.

Add the ketchup, soy sauces, sesame oil, vinegar and sugar, and stir well. Use one tablespoon of cornflour with 2 tablespoons of water, then pour the mixture in the sauce, and cook gently over a low heat until the sauce thickens a bit.

The chicken and veggies will now be added too, and toss around to be well coated in sauce. Garnish with spring onions, and that’s your dish ready.

There are lots of recipes out there for sweet and sour chicken (or any other meat). Some of them use fresh or canned pineapples for that sharp, yet sweet taste.

But l think l prefer using only vegetables and then add ketchup, sugar and vinegar. Somehow, fruit in meaty dishes are not my thing.

Healthy chicken recipes can made dinner time so easy, especially if they are quick and ready on the table in no time. And this dish is no exception. So, there you go, your own Asian dish ready in no time.

Overhead shot of a white plate of sweet and sour chicken

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5 from 1 vote
Sweet and sour chicken with vegetables
Healthy Sweet and Sour Chicken with Vegetables
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
 

Sweet and Sour Chicken with Vegetables, a delicious Asian-inspired dish that tastes so much better than any take-away. A fantastic sweet and sour chicken sauce, and fluffy rice, this is one healthy chicken dinner for everybody to enjoy.

Course: Main Course
Cuisine: Chinese
Keyword: healthy chinese recipes
Servings: 2 people
Calories: 458 kcal
Author: Daniela Anderson
Ingredients
  • 250 g chicken breast (diced)
  • 2 tbsp corn flour
  • 1/4 cup cider vinegar
  • 1/2 cup ketchup
  • 1 tsp muscovado sugar
  • 1 tsp salt
  • 1 tsp light soy sauce
  • 1 tsp dark soy sauce
  • 1 tsp sesame oil
  • 1/4 tsp ground pepper
  • 2 1/2 tbsp vegetable oil
  • 1 red pepper
  • 1 green pepper
  • 1/2 courgette
  • 2 garlic cloves
  • 2.5 cm fresh ginger root
  • 2 spring onions
Instructions
  1. Place the chicken in a bag, add one tablespoon of corn flour, a quarter of a teaspoon of salt and the ground pepper and seal the bag.

  2. Shake it well so that the chicken can be coated evenly.

  3. Heat up two tablespoons of oil in a pan, add the chicken and fry until brown and cooked through.

  4. Peel and grate the garlic cloves and ginger, chop the spring onions and add them to a wok together with half a teaspoon of oil.

  5. Stir for 30 seconds, then add the vegetables chopped roughly.

  6. Stir well for about 5 minutes, so that the vegetables can soften. A high heat is recommended when stir frying.

  7. Season with salt to taste.

  8. In a separate pan, combine the ketchup, soy sauces, vinegar, sugar and sesame oil.

  9. Mix one tablespoon of corn flour with two tablespoons of cold water, then add the mixture to the pan.

  10. Stir gently on a medium heat until the sauce thickens.

  11. Pour it over the vegetables, add the cooked chicken and mix well.

  12. Serve hot!

Recipe Notes
  • If you'd like to see the measurements in CUPS and OUNCES, please click on the US CUSTOMARY link.
  • The amount of ingredients can be adjusted according to the number of servings you need, please click on the number of servings to change it.
Nutrition Facts
Healthy Sweet and Sour Chicken with Vegetables
Amount Per Serving
Calories 458 Calories from Fat 198
% Daily Value*
Total Fat 22g 34%
Saturated Fat 14g 70%
Cholesterol 80mg 27%
Sodium 2198mg 92%
Potassium 959mg 27%
Total Carbohydrates 32g 11%
Dietary Fiber 2g 8%
Sugars 18g
Protein 29g 58%
Vitamin A 48.5%
Vitamin C 111.4%
Calcium 3.8%
Iron 7.3%
* Percent Daily Values are based on a 2000 calorie diet.

 

 

 

 

Sweet and sour chicken with vegetables

Sweet and sour chicken with vegetables

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2 Comments

  • Reply
    Millie Thom
    November 12, 2016 at 8:01 pm

    This has got to be one of the most colourful and attractive dishes I’ve seen for a while.And it sounds delicious! I enjoyed reading about your visit to the restaurant and how it inspired you to create your own recipe.

    • Reply
      Daniela Anderson
      November 12, 2016 at 8:22 pm

      Thank you, Millie! It’s a nice dish and easy to make. Sometimes l wonder what else to cook, and it helps that l’m always happy to try different dishes.

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