Sweet and Sour Chicken Recipe
This Sweet and Sour Chicken Recipe contains 15g protein and 1523 calories per serving across 4 portions. Quick stovetop prep makes it ready for dinner without extended cooking. Use this to add variety to rotation cycles while maintaining consistent macro tracking.
Ingredients
- •Chicken Breast, Boneless Skinless(170g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Oyster sauce(15g)
- •Soy Sauce, Low Sodium(10g)
- •1 tsp salt
- •Cornstarch(30g)
- •Flour, All-Purpose, White(160g)
- •Cornstarch(120g)
- •1 tsp water
- •Baking powder(5g)
- •½ cup water
- •Vegetable oil(5g)
- •Vegetable oil(480g)
- •Bell Pepper(85g)
- •Carrots(170g)
- •Yellow Onion
- •Pineapple(170g)
- •Vinegar, Red Wine(30g)
- •Vinegar, Rice(15g)
- •Sugar, Granulated White(60g)
- •½ tsp salt
- •Cornstarch(3g)
- •2 tbsp water
Instructions
- 1In a bowl, toss the chicken chunks with oyster sauce, soy sauce, salt, and 2 tablespoons of the cornstarch place back in the fridge and let sit for 20-30 mins. In a separate small bowl, whisk together the red vinegar, rice vinegar, sugar, and salt for the sauce. Set aside.
- 2In another bowl, mix the flour, the remaining cornstarch, and the baking powder. Slowly whisk in the ½ cup of water and 1 tsp of oil until the batter is smooth.
- 3Heat 2 cups of oil in a pot to 350°F (175°C). Coat the marinated chicken pieces in the batter and fry in batches for 3-4 minutes until golden and crispy. Transfer to a paper towel-lined plate. For extra crispiness, fry all the chicken again for one final minute and ensure the oil is drained and place back onto a new paper towel-lined plate.
- 4Heat a wok or large pan over high heat. Add all the chopped vegetables (bell pepper, carrot and onion) and pineapple and stir-fry for 2 minutes until slightly tender.
- 5Pour the sauce mixture into the wok and bring it to a simmer. Mix the cornstarch and water together to make the slurry and add it to the wok, stir constantly until the sauce thickens. Throw in the crispy chicken, toss everything to coat, and serve immediately.
Nutrition — Per Serving
1523
calories
15g
protein
123g
fat
- Carbohydrates
- 92g
- Saturated fat
- 18.8g
- Sodium
- 346 mg
- Dietary fiber
- 3.7g
4 servings per batch · ~382g each
Macro data sourced from USDA FoodData Central
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How much protein does Sweet and Sour Chicken Recipe have per serving?
Each serving provides only 15g of protein at 1523 calories, with 123g fat and 92g carbs. This is an extremely calorie-dense and protein-sparse recipe—one of the lowest protein-to-calorie ratios in the PrepForge library.
How long does Sweet and Sour Chicken Recipe take to prep?
This recipe has quick prep time and yields 4 servings via stovetop cooking. However, the calorie density means each serving is substantial in volume, so portions will be smaller than typical meal prep servings.
Is Sweet and Sour Chicken Recipe good for muscle gain?
At only 15g protein per serving despite 1523 calories, this recipe is poorly optimized for muscle gain—you'd struggle to hit daily protein targets before exceeding calorie goals. This recipe is better suited as an occasional indulgence than as part of a structured macro-tracking meal prep.
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