Low Carb, Low Fat Sweet and Sour Chicken Recipe

Sweet and Sour Chicken Recipe

Although sweet and sour sauce was originally used as a dipping sauce, today many countries serve it as a meat based main course. The majority of sweet and sour dishes are often high in calorific value, (due to their high sugar and fat content) but in this one, I have designed a version of the sauce that is considerably lower in carbohydrate and fat content, with added extra fruit and vegetables too. This not only means that it is full of nutritious and flavoursome ingredients that will get the whole family wanting more, but it can be served with the peace of mind that you are eating healthily too.

Low Carb, Low Fat Sweet and Sour Chicken Recipe

Low fat Sweet & Sour Chicken

  • 4 Chicken breasts, cut into small pieces
  • 2 tbsp water

Sauce ingredients

  • 9 tbsp tomato ketchup
  • 3 tbsp malt vinegar
  • 4 tbsp muscovado sugar
  • 2 garlic cloves, crushed
  • 3 tbsp Lemon juice
  • 2 tbsp dark soy sauce
  • 2 tbsp tomato puree
  • 2 tbsp water

Additional ingredients

  • 1 Celery stick, thinly sliced
  • 1 Carrot, ribbon sliced
  • 1 handful Beansprouts
  • 1 bunch of spring onions, sliced
  • 1 Green pepper, sliced
  • 2 Pineapple slices cut into chunks


Place the chicken and 2 tbsp water into a hot wok. Moving the chicken around to prevent it sticking to the pan. Once the outside of the chicken turns white, turn the heat to medium and allow to cook gently for a further 8 minutes to ensure the centre of the meat cooks thoroughly.

Meanwhile, vigorously mix the sauce ingredients together in a bowl.

Add the additional ingredients to the wok and allow the vegetables to soften slightly before pouring in the sauce. Cook for a further 2 minutes to warm the sauce.

Serve with either brown rice, cauliflower rice or noodles. This dish is plentiful to go on its own, but can be made into a smaller portion as part of a larger, family buffet.


Main Image: Angela Dack


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I was a fat kid, then fat adult. Reached 40 (now 47) and realised life was short and I needed to make changes in order to get the life I wanted.  I followed a healthy eating plan and began to exercise. I then fell in love with feeling good.  I lost 4 1/2 stone which I have managed to keep off and although not slim (size 14 - was 24), I'm now able to take on numerous challenges that I had previously never dreamed possible: I completed a skydive, the Yorkshire 3 peaks and a marathon (6 hours 15). I've just signed up for the 3 national peaks next May. I've been a teacher of Food and nutrition for 20 years and last year retrained in Weight management where I studied Child obesity prevention, behaviour change, pre and post natal nutrition, nutrition for sport and achieved a City and Guilds diploma in Weight Management. I run a weight management group once a week and work with clients 1:1 both online or in person to design weekly food plans which fit around their lifestyles including their physical activity commitments in order that they achieve their optimum performance.  This summer I organised and ran a footy skills club for kids aged 7-14 within the local area with the coaching skills of ex-professional Brazilian player and current Chelsea Youth Coach Gustavo Oliveira. I have just completed a project for the FA working on a healthy eating school project that will be going national later in the academic year. I have produced a publication for youth players aged 12-18 explaining their nutritional needs, pre and post match food choices etc which the FA are currently looking at implementing into their youth development.


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