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    Home » Main Courses » Sweet and Sour Chicken | Weight Watchers

    February 15, 2019

    Sweet and Sour Chicken | Weight Watchers

    Jump to Recipe Print Recipe
    A white bowl of sweet & sour chicken with cauliflower rice on a wooden table
    A white bowl of sweet & sour chicken with cauliflower rice on a wooden table
    A white bowl of sweet & sour chicken with cauliflower rice on a wooden table
    A white bowl of sweet & sour chicken with cauliflower rice on a wooden table
    A white bowl of sweet & sour chicken with cauliflower rice on a wooden table
    A white bowl of sweet & sour chicken with cauliflower rice on a wooden table
    A white bowl of sweet & sour chicken with cauliflower rice on a wooden table
    A white bowl of sweet & sour chicken with cauliflower rice on a wooden table
    A white bowl of sweet & sour chicken with cauliflower rice on a wooden table
    A white bowl of sweet & sour chicken with cauliflower rice on a wooden table
    A bowl of sweet and sour chicken weight watchers

    This simple and tasty Sweet and Sour Chicken is just 2 SmartPoints per portion on Weight Watchers Blue, Purple & Freestyle plans. It's 3 SmartPoints per portion on Weight Watchers Green plan.

    Please be aware that this post was written prior to Weight Watchers changing to the WW Personal Points Plan! You can discover exactly how many Personal Points this recipe will be for you by clicking on the blue ‘WW Personal Points’ button in the recipe card below.

    Serve it with Zero Point Egg Fried Cauliflower Rice and you have yourself a delicious and wonderfully low SmartPoint meal. 

    A white bowl full of sweet & sour chicken and some cauliflower rice.

    So, to be perfectly honest the first time I heard about this recipe I was pretty suspicious about one of the ingredients in it!

    The Wellness Coach from my local WW meeting has been talking for sometime about making a chicken dish using a can of diet Fanta!

    She raves about it!

    But, I've always found the thought of  it a bit, I don't know, bleurgh!

    However, a few months ago I was craving a Chinese takeaway, didn't have the spare points to order one in, so I relented and tried out a diet Fanta Sweet and Sour Chicken. 

    And do you know what, despite my reservations, I really liked it.

    And it is so much lower in SmartPoints than ordering a Chinese takeaway or opening a bottle of shop brought sweet and sour sauce. 

    Over the last couple of weeks I have been playing around with recipe trying to make something that is as closely authentic to Chinese takeaway Sweet and Sour Chicken as I can. 

    I've added tomato puree, soy sauce and vinegar which gives it a richer sweet and sour flavour.

    I have also tried it with assorted ingredients including honey and ginger (both of which were nice) but this is my favourite variation. 

    It reminds me of the Sweet and Sour Chicken dishes that I used to eat in the early '80's when Chinese takeaways were all the rage!

    A bowl of sweet and sour chicken in a white bowl on a wooden table

    Sweet and Sour Chicken Tips

    • Toss the chunks of chicken in a little seasoned cornflour (corn starch) before sauteing them.
    • Doing this helps the chicken colour on the outside but best of all it helps prevent the chicken from drying out and becoming tough when it cooks in the sauce later. 
    • Cut the onions and pepper into biggish chunks for that authentic Chinese food vibe.
    • Reduce the sauce right down until it has become thick and syrupy and coats the chicken chunks and peppers and onions. 
    • Drain and add the pineapple chunks right at the end just so that they warm through. 
    Egg fried cauliflower rice in a white bowl

    Serving Sweet and Sour Chicken

    Serve it with Zero Point Egg Fried Cauliflower Rice for a fantastically satisfying dish of food. 

    Other Weight Watchers Fakeaway Recipes.

    If, like me, you sometimes crave the sweet taste of takeaway food but don't have the Points available, then you may be interested in these recipes.

    These easy Chicken Tenders are my go to fakeaway 'fried chicken' recipe. This Chicken Tikka Masala is great if you're not in a rush (it takes hours to marinate & cook) and these 2 ingredient dough Garlic Naan Breads are fantastic served alongside. 

    A close up shot of sweet and sour chicken

    Sweet and Sour Chicken | Weight Watchers

    Marianne
    A simple and tasty Sweet and Sour Chicken that is low in Weight Watchers Points. A filling and tasty WW friendly dinner recipe.
    4.62 from 42 votes
    Print Recipe WW Personal Points WW Personal Points(UK)
    Prep Time 10 mins
    Cook Time 25 mins
    Total Time 35 mins
    Course dinner
    Cuisine Chinese
    Servings 4 people
    Calories 171 kcal

    Equipment

    • Le Creuset of America Toughened NonStick Deep Fry Pan

    Ingredients
     
     

    • 2 chicken breasts cut into equal sized chunks
    • 1 tbsp cornstarch / cornflour
    • salt and pepper
    • 1 yellow pepper de-seeded & cut into chunks
    • 1 red pepper de-seeded & cut into chunks
    • 1 onion cut into wedges
    • 1 tbsp olive oil divided
    • 1 can diet fanta orange flavour
    • 1 can pineapple chunks in juice small tin / drained
    • 1 tbsp light soy sauce I used amoy
    • ½ tbsp white wine vinegar
    • 1 tbsp tomato puree

    Instructions
     

    • Place the cornflour (cornstarch) into a bowl. Season well with salt and pepper.
    • Add the chunks of chicken and toss until the bits of chicken are covered with a thin layer of flour. Set aside. 
    • Heat half of the oil in a large non stick frying pan / skillet over a medium heat. Add the peppers and onion wedges and stir fry for 3 - 4 minutes. 
    • Add the remaining oil and add the flour coated chicken and fry for another 5 minutes until the chicken has coloured on all sides. 
    • Pour in the can of diet Fanta and stir in the soy sauce, white wine vinegar and tomato puree. Mix to combine and bring to a simmer.
    • Simmer for 15 minutes or so, stirring occasionally, until the sauce has reduced significantly and has turned thick and syrupy and the chicken is cooked through.
    • Stir in the pineapple chunks and cook for another 2 - 3 minutes to warm them through. 
    • Serve with Zero Point Egg Fried Cauliflower Rice for a low point, delicious meal!

    Notes

    Please be aware that the nutritional information below has been automatically generated and does not account for variations in product brands and types, weights of individual ingredients etc.  It should therefore be considered as an estimate.
    PointedKitchen.com has calculated Weight Watchers Smart Points based on the individual ingredients used to make this recipe and not from the following nutritional information.
    PointedKitchen.com is not responsible for any loss or damage relating to your reliance on this nutritional information.

    Nutrition

    Nutrition Facts
    Sweet and Sour Chicken | Weight Watchers
    Serving Size
     
    1 serving
    Amount per Serving
    Calories
    171
    % Daily Value*
    Fat
     
    5
    g
    8
    %
    Saturated Fat
     
    1
    g
    6
    %
    Trans Fat
     
    1
    g
    Polyunsaturated Fat
     
    1
    g
    Monounsaturated Fat
     
    3
    g
    Cholesterol
     
    36
    mg
    12
    %
    Sodium
     
    326
    mg
    14
    %
    Potassium
     
    480
    mg
    14
    %
    Carbohydrates
     
    18
    g
    6
    %
    Fiber
     
    2
    g
    8
    %
    Sugar
     
    11
    g
    12
    %
    Protein
     
    14
    g
    28
    %
    Vitamin A
     
    1057
    IU
    21
    %
    Vitamin C
     
    101
    mg
    122
    %
    Calcium
     
    28
    mg
    3
    %
    Iron
     
    1
    mg
    6
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Keyword weight watchers chicken recipes, Weight Watchers Fakeaway recipe, Weight watchers recipes with points
    Tried this recipe?Mention @PointedKitchen or tag #pointedkitchen!
    « Choc Chip Zucchini Bread | Weight Watchers
    Zero Point Egg Fried Cauliflower Rice | Weight Watchers »
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    Comments

    1. Tracie says

      March 23, 2019 at 12:14 pm

      What flavor of diet Fanta?

      Reply
      • Marianne says

        March 23, 2019 at 4:04 pm

        I just used the orange Fanta! Sorry I should have specified that 😀 Kind regards. Marianne

        Reply
    2. Kristen says

      April 14, 2019 at 11:27 pm

      Made this today and came out great! Thanks for the recipe.

      Reply
      • Marianne says

        April 15, 2019 at 12:29 am

        I am so pleased that you liked it Kristen 😀

        Reply
    3. Sharon says

      April 18, 2019 at 6:04 pm

      I made it and it was fab very surprised using diet Fanta

      Reply
      • Marianne says

        April 19, 2019 at 8:39 am

        So pleased that you enjoyed it Sharon! Marianne x

        Reply
    4. Gemma says

      January 08, 2020 at 5:58 pm

      5 stars
      Wow I’ve just cooked this and it is delicious! Thanks so much for this awesome recipe!

      Reply
      • Marianne says

        January 09, 2020 at 11:58 am

        I'm so pleased that you enjoyed it Gemma!
        Best of luck with your WW journey.
        Kind regards
        Marianne x

        Reply
    5. Gemma says

      January 08, 2020 at 5:58 pm

      5 stars
      Wow I’ve just cooked this and it is delicious! Thanks so much for this awesome recipe!

      Reply
    6. Janis says

      January 28, 2020 at 5:32 am

      By tomato purée do you mean tomato paste??

      Reply
      • Marianne says

        January 28, 2020 at 9:03 am

        Hi Janis
        Yes I mean tomato paste - sorry, we use the term 'tomato puree' in the UK
        Kind regards
        Marianne

        Reply
    7. Paulette Carriker says

      April 03, 2020 at 10:21 pm

      5 stars
      Delicious!!!!!Even my husband liked it and he is picky. He said " this is a keeper"!!!!

      Reply
    8. Paulette Carriker says

      April 03, 2020 at 10:21 pm

      5 stars
      Delicious!!!!!Even my husband liked it and he is picky. He said " this is a keeper"!!!!

      Reply
    9. Simon says

      April 04, 2020 at 7:01 pm

      Added small sweetcorn chunks and it was fab thanks!

      Reply
    10. Sarah says

      May 20, 2020 at 12:14 am

      Have you made it without the Fanta? What could be a substitute?

      Reply
    11. Marie Edwards says

      June 01, 2020 at 10:11 am

      Hi can you swap the pineapple for something as some of my family doesn't like it

      Reply
    12. Jessica says

      June 06, 2020 at 9:35 pm

      5 stars
      I just made this for dinner tonight. It was amazing! I couldn't find diet orange Fanta, so I used diet Sunkist instead. Thanks for sharing this great recipe. It's definitely a keeper!

      Reply
      • Kari Wahlen says

        December 02, 2022 at 3:42 am

        5 stars
        I couldn’t find diet Fanta either and have made it with diet Sunkist and it was ok but then I found diet faygo at my local gas station and it had so much more flavor. Just thought I would share in case you can find that brand 🙂

        Reply
    13. Stuart Turner says

      June 26, 2020 at 10:51 am

      Oh yes. This is very nice.

      The other day I made this for myself as my partner has gone out to visit a sick relative. I don't have any fanta, but I did have some Lilt!

      Yes, this works too! It was lovely ??

      Reply
      • Cindy says

        January 17, 2021 at 4:07 am

        This receipt turned out great Surprised what a nice taste with the orange soda will definitely make again

        Reply
    14. Kari Wahlen says

      December 02, 2022 at 3:40 am

      5 stars
      This recipe is one of my absolute favorites and I make it over and over. Quick question, I try to do a lot of meal prepping and wondering if this would freeze well or if it would get runny? I am not much of a cook so not sure lol

      Reply

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