No Fry Sweet and Sour

Savor the perfect balance of tangy and sweet with this "No Fry Sweet and Sour" recipe—a lighter, healthier twist on a classic takeout favorite! Featuring tender chicken or crispy tofu, vibrant bell peppers, juicy pineapple chunks, and a medley of fresh vegetables, this dish is brought to life with a homemade sweet and sour sauce that's both zesty and satisfying. Unlike traditional versions, this recipe skips the deep frying, relying instead on stir-frying for a quicker and guilt-free preparation. Ready in just 40 minutes, it's perfect for busy weeknights and pairs beautifully with fluffy white rice for a wholesome meal. Whether you're a tofu enthusiast or a chicken lover, this dish delivers bold flavors and a glossy, restaurant-quality finish—all from the comfort of your own kitchen!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:20 mins

Total Time:40 mins

Servings: 4

Ingredients

• 450 grams Chicken breast or tofu (extra firm, cubed)
• 1 large Red bell pepper, diced
• 1 large Green bell pepper, diced
• 200 grams Pineapple chunks (canned or fresh, drained if canned)
• 1 medium Yellow onion, diced
• 1 medium Carrot, thinly sliced
• 3 cloves Garlic, minced
• 2 tablespoons Vegetable oil
• 2 tablespoons Soy sauce
• 3 tablespoons Rice vinegar
• 3 tablespoons Ketchup
• 2 tablespoons Brown sugar
• 1 tablespoon Cornstarch
• 120 milliliters Water
• 0.5 teaspoons Salt
• 0.25 teaspoons Black pepper
• 600 grams Cooked rice (for serving, optional)

Directions

Step 1

If using chicken, pat it dry and cut it into bite-sized pieces. For tofu, press to remove moisture, then cube it.

Step 2

In a small bowl, whisk together soy sauce, rice vinegar, ketchup, brown sugar, and half of the water (60 ml) to create the sweet and sour sauce. Set aside.

Step 3

In another small bowl, mix cornstarch and the remaining water (60 ml) until smooth. Set aside.

Step 4

Heat 1 tablespoon of vegetable oil in a large nonstick skillet or wok over medium-high heat. Add the chicken or tofu and season with salt and black pepper. Cook until golden and fully cooked, about 5-7 minutes. Remove from the skillet and set aside.

Step 5

In the same skillet, add the remaining 1 tablespoon of oil and sauté the garlic for 30 seconds until fragrant.

Step 6

Add the onion, carrots, and bell peppers to the skillet and stir-fry for 3-5 minutes until slightly softened but still crisp.

Step 7

Toss in the pineapple chunks and cooked protein, stirring to combine.

Step 8

Lower the heat to medium, then pour in the prepared sweet and sour sauce. Stir to evenly coat the ingredients.

Step 9

Gradually add the cornstarch mixture, stirring continuously to thicken the sauce. Simmer for 2-3 minutes until the sauce reaches a glossy consistency.

Step 10

Remove from heat and serve immediately over cooked rice, if desired. Enjoy your healthier take on sweet and sour!

Nutrition Facts

Serving size	2077 grams (2077.0g)

Amount per serving	% Daily Value*
Calories	2176

Total Fat 45.70g	59%
Saturated Fat 9.10g	45%
Polyunsaturated Fat 16.80g
Cholesterol 383mg	127%
Sodium 2928mg	127%
Total Carbohydrate 269.70g	98%
Dietary Fiber 16.00g	57%
Total Sugars 64.90g
Protein 165.40g	331%

Vitamin D 0IU	0%
Calcium 266mg	20%
Iron 8mg	46%
Potassium 2788mg	59%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 19.1%

Protein: 30.7%

Carbs: 50.1%