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Chinese
Sweet & Sour Chicken
Crispy air-fried chicken, peppers, and pineapple in the glossy red-amber sauce — the buffet legend, un-fried.
462Calories
39.6gProtein
51.3gNet carbs
4.7gFiber
7gFat
Ingredients
Tap an ingredient to check it off. Gram weights follow the serving scaler.
3 chicken breasts (450 g), chunked
450 g
3 Tbsp (40 g) liquid egg whites
40 g
⅓ cup (40 g) cornstarch, divided
40 g
1¼ cups (200 g) pineapple chunks
200 g
1½ bell peppers (200 g), chunked
200 g
1 small onion (100 g), petals
100 g
3 Tbsp (45 g) rice vinegar
45 g
3⅓ Tbsp (40 g) allulose
40 g
2½ Tbsp (40 g) no-sugar-added ketchup
40 g
4 tsp (20 g) coconut aminos
20 g
½ cup minus 1 Tbsp (100 g) broth
100 g
1⅔ cups (300 g) cooked brown rice
300 g
oil spray
5 g
Method
- Toss the chicken through the egg whites, then 30 g cornstarch, until tacky-coated. Mist well; air-fry at 400°F for 11–12 minutes until crunchy.
- Whisk the sauce: vinegar, allulose, ketchup, aminos, broth, and the last 10 g cornstarch.
- Stir-fry the peppers and onion in a hot pan 2 minutes — colored but crisp. Add the pineapple for 1 minute to caramelize at the edges.
- Sauce in, 60–90 seconds to glossy-thick.
- Fold in the crispy chicken at the last second and serve immediately over rice, while the coating still crackles.
Nutrition facts
Per serving.
Calories462
Total fat7 g
Total carbohydrate69.3 g
Dietary fiber4.7 g
Allulose13.3 g
Net carbs51.3 g
Protein39.6 g
Net carbs equal total carbohydrate minus fiber and allulose. Values use USDA ingredient data or standard label values and can vary by brand, preparation and portioning. The serving scaler changes ingredient weights, not the per serving nutrition shown here.
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