Best 7 Extreme Low Fat Sweet And Sour Skillet Chicken Recipes

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Tantalize your taste buds with a culinary journey to the Orient, where sweet and sour flavors dance harmoniously in a symphony of taste. Our Extreme Low-Fat Sweet and Sour Skillet Chicken is a symphony of flavors, combining the tang of pineapple and the subtle heat of bell peppers in a luscious sauce that caresses tender chicken breasts. This delectable dish is not only a feast for the senses but also a testament to the power of healthy cooking, boasting a lean protein profile and a remarkably low-fat content.

But that's not all! This versatile recipe offers a treasure trove of variations, ensuring endless culinary adventures. From a vegetarian delight featuring tofu instead of chicken to a tantalizing shrimp and pineapple stir-fry, each variation promises a unique flavor experience. And for those with a sweet tooth, the accompanying recipe for Sweet and Sour Sauce is a golden ticket to flavor town, perfect for drizzling over chicken, tofu, or vegetables.

So, embark on this culinary odyssey and discover the vibrant flavors of the Orient, all while indulging in a guilt-free, healthy meal. Bon appétit!

Let's cook with our recipes!

EXTREME LOW FAT SWEET-AND-SOUR SKILLET CHICKEN



Extreme Low Fat Sweet-And-Sour Skillet Chicken image

For a very low-fat dish this is really good, it has virtually no fat as the chicken stock is substituted for oil, and you won't miss the oil at all! You can double the sauce ingredients if desired :)

Provided by Kittencalrecipezazz

Categories     < 60 Mins

Time 33m

Yield 2-4 serving(s)

Number Of Ingredients 13

3 uncooked boneless skinless chicken breasts, cut into strips
1/4 cup chicken stock
2 stalks celery, diagonally sliced
1 onion, thinly sliced lengthwise
1 small red bell pepper, cut in strips
1 small green bell pepper, cut in strips
1/3 cup pineapple juice or 1/3 cup orange juice
2 tablespoons packed brown sugar (can use more)
2 tablespoons white vinegar
3 tablespoons soy sauce (or to taste)
1 tablespoon cornstarch
1 cup mangoes or 1 cup pineapple chunk
1 pinch salt and pepper

Steps:

  • In a large skillet, bring chicken and stock to a simmer over med-high heat.
  • Add celery, onion and sweet peppers; cook, stirring often, for about 5 minutes, or until chicken is no longer pink inside, and veggies are almost tender-crisp.
  • Mix together the juice, brown sugar, vinegar and soy sauce until blended.
  • Stir into skillet; bring to a boil.
  • Cook, stirring for about 2 minutes, or until glossy and thickened.
  • Mix the cornstarch with a small amount of cold water and add to the simmering sauce to thicken.
  • Add mango or pineapple chunks (if using), salt and pepper; simmer for 2 minutes, or until heated through.

SWEET AND SOUR SKILLET CHICKEN



Sweet and Sour Skillet Chicken image

From Weight Watcher's magazine. If you use non fat chicken stock, there is only 180 calories and 1 gram of fat in this.

Provided by BrendaM

Categories     Chicken

Time 30m

Yield 4 serving(s)

Number Of Ingredients 12

2 boneless skinless chicken breasts
1/4 cup chicken stock
2 stalks celery, diagonally sliced
1 onion, thinly sliced
1/2 red pepper, cut in strips
1/2 green pepper, cut in strips
1/2 cup pineapple juice or 1/2 cup orange juice
2 tablespoons brown sugar
2 tablespoons vinegar
4 teaspoons cornstarch
1 tablespoon soya sauce
1/2 cup pineapple chunk

Steps:

  • Cut chicken in strips.
  • In large skillet bring chicken and stock to simmer over medium high heat.
  • Add celery, onion and sweet peppers.
  • Cook, stirring often, for about 5 minutes or until chicken is no longer pink and vegetables are tender crisp.
  • Mix together juice, vinegar, brown sugar, corn starch and soya sauce until blended Stir into skillet and bring to a boil.
  • Cook, stirring, for about 2 minutes until glossy and thickened.
  • Add pineapple.
  • Simmer for about 2 minutes or until heated through.

SKINNY SWEET AND SOUR CHICKEN



Skinny Sweet and Sour Chicken image

90% more vitamin A • 66% more fiber • 71% less fat than the original recipe. Dinner's ready in 30 minutes! Try chicken breasts stir-fried and partnered with a tangy sweet-and-sour sauce.

Provided by Betty Crocker Kitchens

Categories     Entree

Time 25m

Yield 5

Number Of Ingredients 13

2 teaspoons canola or olive oil
1 lb boneless skinless chicken breasts, cut into 1-inch cubes
1/4 teaspoon salt
1 green bell pepper, cut into 1-inch pieces
1 red bell pepper, cut into 1-inch pieces
1 small onion, sliced into thin wedges
1 cup Progresso™ reduced-sodium chicken broth (from 32-oz carton)
1 can (8 oz) pineapple chunks in unsweetened juice, drained and liquid reserved
1/4 cup rice vinegar
1/4 cup brown sugar
4 teaspoons cornstarch
1/8 teaspoon crushed red pepper flakes
4 cups hot cooked instant brown rice

Steps:

  • In 12-inch nonstick skillet, heat oil over medium-high heat. Sprinkle chicken with salt; cook and stir 4 to 5 minutes or until chicken is no longer pink in center. Remove from skillet.
  • In same skillet, cook bell peppers and onion over medium-high heat 3 to 5 minutes, stirring frequently, until vegetables are crisp-tender. Return chicken to skillet.
  • In small bowl, mix broth, reserved pineapple liquid, vinegar, brown sugar, cornstarch and crushed red pepper flakes; stir into chicken mixture. Add pineapple; heat to boiling. Reduce heat; cook uncovered, stirring frequently, until sauce is thickened and bubbly. Serve over rice.

Nutrition Facts : Calories 350, Carbohydrate 50 g, Cholesterol 55 mg, Fiber 3 g, Protein 25 g, SaturatedFat 1 g, ServingSize 1 Serving, Sodium 300 mg, Sugar 16 g, TransFat 0 g

SWEET AND SOUR SKILLET CHICKEN



Sweet and Sour Skillet Chicken image

This recipe was given to me many years ago by a family friend. I have no idea where she got it.It's very simple to fix; not much fuss. The ingredients for the sauce gave me cause for pause when I first read them, but this is a delicious tasting dish. You're in for a plesant surprise.

Provided by Laudee

Categories     One Dish Meal

Time 2h20m

Yield 4-6 serving(s)

Number Of Ingredients 9

2 large onions, sliced
1 -2 1/2 lb skinless chicken piece (I prefer boneless chicken)
1 teaspoon salt
1/2 teaspoon black pepper
1 cup chili sauce
4 tablespoons prepared mustard
1/2 cup vinegar
1 cup maple syrup
1 cup water

Steps:

  • Place onion slices in electric skillet in a single layer.
  • Arrange chicken pieces on top of onion slices.
  • Sprinkle with salt and black pepper.
  • Mix remaining ingredients and pour over chicken.
  • Set control at medium.
  • Cook, covered for 10 minutes.
  • Reduce heat to low simmer setting and cook covered at least 2 hours.
  • Turn chicken pieces periodically, and baste with sauce.
  • Add a little amount of water at a time if sauce becomes too thick.

SWEET AND SOUR CHICKEN (LOW FAT AND VOLUMETRIC)



Sweet and Sour Chicken (Low Fat and Volumetric) image

I've been using this sweet and sour sauce for years. It came from the recipe booklet included with my first wok. In the past it was always served with home made deep fried chicken balls. I've modified my recipe to make it Volumetric with all the great taste of the original tangy sauce! It is also quick to prepare, making it a great mid-week meal.

Provided by one_of_t2

Categories     One Dish Meal

Time 30m

Yield 6 serving(s)

Number Of Ingredients 12

1 tablespoon oil
6 boneless skinless chicken breast halves (chopped in chunks)
2 bell peppers (any color, chopped in chunks)
1 onion (large, chopped in chunks)
1 cup vinegar
1/2 teaspoon salt
1/2 cup orange juice
1/2 cup pineapple juice (from a can of pineapple chunks)
6 ounces tomato paste (1 can)
2 tablespoons cornstarch (dissolved in cold water)
1/3 cup Splenda sugar substitute
1 cup pineapple chunk

Steps:

  • Heat oil in a non-stick pan or wok.
  • Cook chicken until no longer pink. Remove chicken, saving the liquid in the pan.
  • Add the peppers and onions to the liquid in the pan and heat until cooked. I like my peppers and onions crunchy, so I don't overcook.
  • Once cooked, drain and set aside.
  • While chicken and peppers are cooking, prepare the sauce.
  • To make sauce: place vinegar, salt, juices and tomato paste in a pot.
  • Heat on medium and simmer for 10 minutes.
  • Combine cornstarch with a small amount of water.
  • Add cornstarch/water mixture to the sauce, stirring to remove any lumps.
  • Add splenda and pineapple chunks.
  • Continue to heat for another couple of minutes to heat pineapple chunks.
  • Serving ideas: Either combine the sauce with the cooked chicken mixture, or serve the sauce on the side. Present with steamed rice.

Nutrition Facts : Calories 251.4, Fat 4, SaturatedFat 0.8, Cholesterol 68.4, Sodium 500, Carbohydrate 22.9, Fiber 2.7, Sugar 15, Protein 29.4

SWEET & SOUR CHICKEN (LOW-FAT)



Sweet & Sour Chicken (Low-Fat) image

This is one of our favorite 'take out' meals! Recipe is courtesy of Juan Carlos Cruz from the Low Calorie Commando show on Food Network. Posted for the Low Fat Holiday Challenge.

Provided by katie in the UP

Categories     Chicken Breast

Time 20m

Yield 4 serving(s)

Number Of Ingredients 16

1 tablespoon cornstarch
2 teaspoons white pepper
1 egg white
1 1/2 lbs boneless skinless chicken breasts, sliced into thin strips
1 tablespoon canola oil
1/4 cup low sodium soy sauce
2 tablespoons tomato paste
2 teaspoons sesame oil
1 tablespoon honey
1 tablespoon crushed garlic
2 tablespoons grated ginger
1/4 cup rice wine vinegar
1 tablespoon orange marmalade
1 (8 ounce) jar baby corn, drained
1 (8 ounce) can sliced bamboo shoots, drained
1 (8 ounce) can crushed pineapple, drained

Steps:

  • In a large bowl, mix the cornstarch, white pepper, and egg whites.
  • Add the chicken and toss until well coated.
  • Heat a large nonstick wok until blazing hot. Coat the bottom of the pan with the canola oil.
  • Add the chicken to the pan and move continuously to prevent chicken from sticking together.
  • Saute for about 1 1/2 minutes. Once the chicken is cooked, remove from the wok and keep warm.
  • Over high heat, add to the wok the soy sauce, tomato paste, sesame oil, honey, garlic, ginger, vinegar, and marmalade. Lower heat and simmer for approximately 30 seconds to thicken.
  • Add the baby corn and bamboo shoots and warm through.
  • Once sauce is thick and warm, whisk in the pineapple.
  • To serve, arrange chicken strips on a platter and pour the sauce over the chicken.

Nutrition Facts : Calories 419.9, Fat 9.1, SaturatedFat 1.4, Cholesterol 98.8, Sodium 735.9, Carbohydrate 41.9, Fiber 4.5, Sugar 20.4, Protein 45.5

EASY SWEET AND SOUR CHICKEN



Easy Sweet and Sour Chicken image

This a really easy recipe that the whole family will enjoy! Serve over rice.

Provided by wmbloomer

Categories     World Cuisine Recipes     Asian

Time 25m

Yield 4

Number Of Ingredients 13

3 tablespoons all-purpose flour
½ teaspoon garlic powder
½ teaspoon salt
½ teaspoon ground black pepper
1 pound skinless, boneless chicken breast halves, cut into 1-inch cubes
3 tablespoons vegetable oil, divided
3 celery ribs, sliced
2 green bell peppers, diced
1 onion, chopped
½ cup ketchup
½ cup lemon juice
½ cup crushed pineapple with syrup
⅓ cup packed brown sugar

Steps:

  • Combine flour, garlic powder, salt, and black pepper in a shallow dish.
  • Roll and coat chicken cubes in flour mixture.
  • Heat 2 tablespoons vegetable oil in a skillet over medium-high heat.
  • Cook and stir chicken in hot oil until not longer pink in the center and juices run clear, 8 to 10 minutes; remove and set aside.
  • Heat 1 tablespoon vegetable oil in the same skillet over medium heat.
  • Cook and stir celery, green peppers, and onion in heated oil until slightly tender, about 5 minutes.
  • Return chicken to the skillet.
  • Whisk ketchup, lemon juice, pineapple, and brown sugar in a bowl; pour into the skillet; bring to a boil.
  • Cook and stir chicken and vegetables in sauce until heated through, 2 to 3 minutes.

Nutrition Facts : Calories 420.6 calories, Carbohydrate 49.3 g, Cholesterol 64.6 mg, Fat 13.6 g, Fiber 5.3 g, Protein 27.4 g, SaturatedFat 2.5 g, Sodium 870.1 mg, Sugar 31.6 g

Tips:

  • Using a non-stick skillet or cooking spray will help prevent the chicken from sticking.
  • If you don't have a grater, you can use a fork to shred the chicken.
  • To make the sauce thicker, add a cornstarch slurry (equal parts cornstarch and water) and cook until thickened.
  • If you like your chicken more crispy, cook it for a few minutes longer over medium-high heat.
  • Serve the chicken with rice, noodles, or your favorite vegetables.

Conclusion:

This extreme low-fat sweet and sour skillet chicken is a delicious and healthy dish that can be prepared in 30 minutes or less. It's perfect for a weeknight meal or a quick lunch. With its tangy and sweet sauce, this chicken is sure to be a hit with the whole family. So next time you're looking for a healthy and flavorful chicken dish, give this recipe a try!

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