Smart Points For Sweet And Sour Chicken

Sweet and sour chicken is a popular Chinese dish that consists of chunks of chicken cooked in a sweet and sour sauce. This dish is usually made with breaded fried chicken, but healthier alternatives use chicken breast chunks. The Weight Watchers sweet and sour chicken recipe is a tasty and nutritious option that is easy to make and is loaded with flavour. The number of Weight Watchers points in this dish varies depending on the recipe and the Weight Watchers plan being used. For example, the recipe that uses diet Fanta has 2 SmartPoints per portion on the Blue, Purple, and Freestyle plans and 3 SmartPoints on the Green plan. Another recipe has 4 Blue Smart Points, 5 Green Smart Points, and 7 Plus Points. Finally, one recipe has just 1 WW point per serving.

Sweet and Sour Chicken recipe with diet Fanta

Sweet and Sour Chicken with Diet Fanta

This healthy take on the classic Chinese takeaway favourite is a tasty and nutritious dish that is surprisingly easy to make. It's also a great option if you're following the Weight Watchers plan, with just 1 to 5 SmartPoints per serving.

Ingredients:

• Chicken breast – one per person, cut into strips or chunks
• Onion – sliced fairly thick
• Peppers – cut into chunky strips
• Can of zero/diet Fanta/orange-flavoured soft drink
• Vegetable or chicken stock cube
• Passata
• Vinegar
• Rice
• Frylight or oil
• Chilli flakes (optional)
• Fresh pineapple (optional)
• Soy sauce (optional)
• Tomato puree (optional)
• White wine vinegar (optional)

Method:

First, boil a kettle and add the water to a pan with rice. Bring to a boil and cook for 15-20 minutes until cooked.

Next, heat a wok or pan and spray with Frylight or a little oil. Add the onion and peppers and cook until softened. In a separate pan, brown the chicken.

When the chicken has gained some colour, drain off any fat and add the chicken to the pan with the onions and peppers. Then, add the can of Fanta, passata, vinegar, stock cube, and chilli flakes (if using) to the pan and mix well.

Simmer for 20-30 minutes, until the sauce thickens and becomes sticky. If using pineapple, add it now and stir through. Serve immediately with rice.

Tips:

For an even healthier dish, use brown rice instead of white rice. You can also add more vegetables, such as carrots or bean sprouts. If you want to experiment with the sauce, try adding soy sauce, tomato puree, or white wine vinegar for a richer flavour, or honey and ginger for a sweeter taste.

Weight Watchers Points:

This recipe is low in Weight Watchers points, with just 1 WW point per serving on the 2024 plan. On the Weight Watchers Blue, Purple, and Freestyle plans, it's 2 SmartPoints per portion, and on the Green plan, it's 3 SmartPoints. However, please note that the points may vary depending on the ingredients used and serving size.

Weight Watchers points calculation

The number of Weight Watchers points in sweet and sour chicken varies depending on the specific recipe and the Weight Watchers plan being followed.

One recipe for sweet and sour chicken made with diet Fanta has 2 SmartPoints per portion on the Blue, Purple, and Freestyle plans, and 3 SmartPoints per portion on the Green plan. This recipe includes chicken, cornflour, onion, peppers, diet Fanta, soy sauce, white wine vinegar, and tomato puree.

Another recipe for sweet and sour chicken, which includes chicken, rice, carrots, pineapple, and bean sprouts, has 4 Blue Smart Points, 5 Green Smart Points, and 7 Plus Points per serving (1.5 cups of the dish).

It's important to note that the Weight Watchers points calculation takes into account various factors, including the specific ingredients used, their quantities, and the cooking methods employed. The nutritional content and, consequently, the points calculation can vary significantly depending on these factors. For example, the same dish made with breaded fried chicken will have a different point value than one made with chicken breast chunks.

The Weight Watchers program emphasizes the importance of calculating the points values of foods and recipes accurately. This is typically done through the official Weight Watchers app, where users input the ingredients and serving sizes for a recipe to determine its points value. This personalized approach ensures that individuals can make informed choices to align with their specific dietary needs and goals.

In summary, the Weight Watchers points for sweet and sour chicken can vary depending on the recipe and plan, but the program provides tools and resources to help individuals make informed choices about their food selections within the context of their overall dietary plans.

Nutritional content of the dish

The nutritional content of sweet and sour chicken can vary depending on the specific ingredients used and the method of preparation. A typical restaurant-style Chinese sweet and sour chicken dish is likely to be higher in calories and fat, with a single serving containing around 413 calories, consisting of 16% protein, 38% carbohydrates, 46% fat, and 0% alcohol.

However, there are ways to make this dish healthier, such as by using chicken breast chunks instead of breaded fried chicken, adding more vegetables, and serving it with brown rice or cauliflower rice. These modifications can significantly reduce the calorie count and increase the nutritional value of the meal. For example, one recipe for a "skinny" version of sweet and sour chicken has 260 calories per serving, with 4 grams of fat, 40 grams of carbohydrates, 20 grams of protein, 3 grams of fibre, and 10 grams of sugar.

The Weight Watchers sweet and sour chicken recipe is another example of a healthier take on this dish. It uses a slow cooker and simple ingredients to create a tasty and nutritious meal. While the exact nutritional breakdown is not provided, the recipe is said to be low in Weight Watchers points, indicating that it is a healthier option.

The unique ingredients and cooking methods used in each recipe can significantly impact the nutritional content of sweet and sour chicken. For example, some recipes may use diet Fanta, honey, ginger, or pineapple, while others may focus on adding extra vegetables or using specific types of rice. Therefore, it is essential to consider the specific ingredients and cooking methods used when assessing the nutritional value of this dish.

Overall, sweet and sour chicken can be a nutritious and tasty meal option, especially when made with healthier ingredients and cooking methods. By being mindful of the ingredients used and making some simple modifications, it is possible to create a delicious and balanced dish that fits within various dietary preferences and restrictions.

Side dishes to serve with the chicken

Sweet and sour chicken is a tasty and nutritious dish that is easy to make and can be served with a variety of side dishes. The Weight Watchers version of this dish is also a great option for those looking for a healthy meal, with only 1 WW point per serving.

Fried Rice

A classic side dish to serve with sweet and sour chicken is fried rice. It is a starchy side that can be made in a variety of ways, such as with egg, vegetables, or chicken. It is a budget-friendly option that can feed a crowd.

Noodles

Lo mein, a popular Chinese restaurant dish, is another noodle-based side that can be easily replicated at home. It is a nourishing option that can be made with colourful vegetables or proteins like shrimp or tofu. For a healthier option, zucchini noodles or quinoa stir-fry are great alternatives.

Vegetable Sides

For a lighter option, a vegetable stir-fry or steamed broccoli florets can be served alongside the chicken. Other vegetables that pair well with the dish include sauteed broccoli, carrots, asparagus, zucchini, and peas. Green beans are also a great option, especially when flash-fried, giving them a lightly crisp texture while keeping them tender on the inside.

Salads

A lentil salad with cucumbers, onions, dates, lentils, and parsley is a refreshing option, especially during the summer. A potato salad with a creamy dressing is another delicious and budget-friendly choice.

Breads

Gluten-free bread is a simple and fluffy option to serve alongside the chicken.

Recipe variations

Sweet and sour chicken is a popular Chinese dish that typically consists of chunks of chicken cooked in a sweet and sour sauce. The dish is often served with rice and vegetables such as peppers, onions, and carrots.

Diet Fanta Sweet and Sour Chicken

This recipe replaces the sugar typically used in sweet and sour sauce with diet Fanta. The dish also includes soy sauce, white wine vinegar, and tomato puree. The chicken is coated in cornflour and fried before being simmered in the sauce.

Skinny Kitchen's Sweet and Sour Chicken

This version uses chicken breast chunks instead of breaded fried chicken to reduce the calorie count. It also includes additional vegetables, such as carrots and pineapple, and is served over brown rice. Each serving has 260 calories and 4 grams of fat.

Simple Sweet and Sour Chicken

This recipe from WW Australia uses skinless chicken breast stir-fried with fresh red chilli, garlic, and ginger. The sauce is made with tomato sauce, caster sugar, soy sauce, white wine vinegar, cornflour, and canned pineapple. The dish is served with cooked white rice and trimmed green shallots.

Crock-Pot Sweet and Sour Chicken

This slow cooker recipe involves combining all the ingredients, except rice, in a crock pot and cooking until the chicken is done. It is then served over brown rice.

Frequently asked questions