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Sweet and Sour Chicken


(Ingredient quantities are for a single serving)
6-8 oz (168-224g) boneless, skinless, chicken breast
3 green onions, thinly sliced
¼ medium green pepper cut into pieces
2 Tbsp (30 mL)red wine vinegar
1 Tbsp (15 mL) cornstarch
¾ cup (200mL/147g) fresh pineapple cut into 1 inch pieces
2 Tbsp (30 mL) brown sugar artificial sweetner
2 Tbsp (30 mL) ketchup
½ tomato, seeded and dice
½ cup (125 mL) low-sodium chicken broth
nonfat cooking spray


  1. Cut chicken into strips or 1 inch pieces

  2. Coat skillet or wok with cooking spray. Add onion and green pepper; stir-fry over medium heat until vegetables are crisp-tender. Remove and set aside.

  3. Coat skillet again with cooking spray. Add chicken and stir-fry over medium heat until cooked through

  4. Mix vinegar, cornstarch, chicken broth, brown sugar and ketchup together

  5. Add sauce to skillet with chicken. Cook, stirring constantly, until sauce thickens

  6. Return onion and green pepper to skillet. Stir in pineapple chunks. Cover and cook 2 minutes, or until heated through. Stir in tomato just before serving


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