PF
Close-up of sweet and sour chicken with bell peppers and pineapple on a ceramic plate.
Stovetop~50 minComplexity

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.

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Ingredients

4 servings
  • 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

  1. 1Cut the chicken breast into bite-sized chunks. In a bowl, toss with oyster sauce, soy sauce, and cornstarch until evenly coated. Cover and refrigerate for 20–30 minutes.
  2. 2While the chicken marinates, whisk together the red wine vinegar, rice vinegar, sugar, and a pinch of salt in a small bowl. Set the sauce aside. Chop the bell pepper, carrots, and onion into bite-sized pieces. Cut the pineapple into chunks.
  3. 3In another bowl, whisk together the flour, cornstarch, and baking powder. Slowly add water and vegetable oil, whisking until the batter is smooth and lump-free.
  4. 4Heat the vegetable oil in a pot to 350°F over medium-high heat. Working in batches, coat the marinated chicken pieces in the batter and carefully place into the hot oil. Fry for 3–4 minutes until golden brown and crispy. Transfer to a paper towel-lined plate to drain.
  5. 5For extra crispiness, return all the fried chicken to the 350°F oil for 1 additional minute until the exterior is deeper golden brown. Drain on a fresh paper towel-lined plate.
  6. 6Heat a wok or large pan over high heat. Add the bell pepper, carrots, onion, and pineapple. Stir-fry for 2 minutes until slightly tender but still crisp.
  7. 7Pour the sweet and sour sauce mixture into the wok and bring to a simmer over medium heat. Mix cornstarch with water to create a slurry, add to the wok, and stir constantly for 1–2 minutes until the sauce thickens and coats the back of a spoon.
  8. 8Add the crispy chicken to the wok, toss to coat evenly with sauce, then divide evenly into 4 airtight containers while hot. Refrigerate until ready to serve.

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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Common questions

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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