Weeknight Sweet-and-Sour Chicken
Tender chicken and crisp-tasting celery, green bell peppers, and onion come together in a glossy sweet-and-sour sauce made with ketchup, lemon juice, crushed pineapple, and brown sugar. Lightly seasoned with garlic, salt, and pepper, this quick, colorful dinner is an easy choice for a busy weeknight or a casual family meal.
- Prep25 mins
- Cook20 mins
- Serves4
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Weeknight Sweet-and-Sour Chicken, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactPoor
- 40 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 16 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 58 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 50
- Heart Health
- 38
- Metabolic
- 57
- Digestive
- 38
- Inflammatory
- 48
- Performance
- 43
- General Wellness
- 1
Combine flour, garlic powder, salt, and pepper in a shallow dish. Roll chicken in the flour mixture to coat.
- 2
Heat oil in a skillet over medium-high heat. Add chicken; cook and stir until no longer pink in the center and the juices run clear, 8 to 10 minutes. Transfer to a plate.
- 3
Heat the remaining oil in the same skillet over medium heat. Add celery, bell peppers, and onion; cook and stir until slightly tender, about 5 minutes.
- 4
Meanwhile, whisk ketchup, lemon juice, pineapple with syrup, and brown sugar together in a bowl.
- 5
Return the chicken to the skillet, pour in the pineapple mixture, and bring to a boil. Cook and stir the chicken and vegetables in the sauce until heated through, 2 to 3 minutes.
- Calories 611.97 kcal High 31%
- Protein 34.8 g Good Source 70%
- Carbohydrate 76.44 g 28%
- Total Fat 21.18 g High 27%
- Saturated Fat 2.75 g Moderate 14%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 72.15 mg High 24%
- Sodium 573.49 mg High 25%
- Dietary Fiber 10.23 g Good Source 37%
- Total Sugars 39.76 g --
- Added Sugars 7.15 g Moderate 14%
- Calcium 74.63 mg Low Source 6%
- Iron 4.14 mg Good Source 23%
- Potassium 1364.86 mg Good Source 29%
- Vitamin A 185.57 mcg Good Source 21%
- Vitamin C 18.92 mg Good Source 21%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Wheat 🌾
- Gluten
- Celery
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Weeknight Sweet and Sour Chicken is made with 13 ingredients and serves 4. It takes about 45 mins and is rated medium. Key ingredients include All Purpose Flour, Black Pepper, Brown Sugar, and Celery. Each serving provides about 611.97 kcal, and is a good source of protein.
Recipe Questions
- What is Weeknight Sweet-and-Sour Chicken made of?
- The main ingredients are All-Purpose Flour, Black Pepper, Brown Sugar, Celery, Chicken Breast. The full list of 13 is above.
- How long does it take to make Weeknight Sweet-and-Sour Chicken?
- About 45 mins in total: 25 mins to prepare and 20 mins to cook.
- How many calories are in one serving?
- One serving provides about 611.97 kcal. The full nutrition breakdown is above.
- Is Weeknight Sweet-and-Sour Chicken easy to make?
- This recipe is rated medium, with 13 ingredients and 5 steps.
- Is Weeknight Sweet-and-Sour Chicken healthy?
- Weeknight Sweet-and-Sour Chicken has an easyChef Pro health score of 39/100. Per serving, it provides 611.97 calories and 34.8 g of protein, or 70% of the Daily Value. It is a good source of dietary fiber, iron, potassium, vitamin A and vitamin C. Worth noting per serving: sodium at 573.49 mg (25% of the Daily Value), saturated fat at 2.75 g (14% of the Daily Value) and added sugars at 7.15 g (14% of the Daily Value). It contains Citrus, Wheat, Gluten, Celery, Tomatoes, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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