Sweet and Sour Chicken (Slimming World Friendly Recipe)

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If you love Sweet and Sour Chicken but looking for a lower-fat alternative then you need to try this recipe! It is Slimming World friendly so it’s perfect for when you’re missing your favourite Chinese takeaway. Best of all the dish is FREE when Food Optimising!

I’ve got more delicious Slimming World Chicken Recipes for you to enjoy – right-click and open these other recipes in a new tab so that you can read them after this one.

Sweet & Sour Chicken & Noodles

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Sweet and Sour Chicken

If you are one of the many people following the Slimming World (SW) plan and looking for some meal-time inspiration then look no further.

This sweet and sour chicken recipe has been adapted* from an official SW magazine. All of the Slimming World friendly recipes I share on The Purple Pumpkin Blog have been made by me and tried and tested by family.

*This might be leaving out an ingredient (e.g., mushrooms) or adding extra ingredients (e.g., more chilies or spices), or making tweaks to the way it is made.

As a family, we are all trying to eat healthier and lose some weight, so you can rest assured that any changes I make are going to be Slimming World friendly.

Not everyone is a fan of the sweet and sour flavour in Chinese dishes, but I personally love it!

This recipe is a bit more on the sour side than the sweet, but I thought it tasted so good! The sour comes from white wine vinegar and the sweet comes from fresh pineapple that is added at the end of cooking.

We served it with egg noodles, but you could have rice instead. Or serve it without carbs and have it as an Extra Easy SP meal instead.

This recipe for Sweet & Sour Chicken serves 4 and is FREE when Food Optimising.

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Ingredients Used In This Recipe

The full ingredients list and instructions are found in the printable recipe card at the end of this post, but here is a brief outline so you know what to expect from the recipe.

I highly recommend always reading a recipe all the way through before starting.

There are some more specialised ingredients in this stir-fry which you should be able to find at a large supermarket, or if you have one nearby an Asian grocery store. If all else fails then I’ve got Amazon links to the products for your convenience.

If you cook a lot of Chinese dishes (we do!) it’s good to have a stock cupboard of Chinese cooking basics so you always have them to hand.

If you don’t have a wok, you can use a large frying pan to cook your stir-fry. But honestly, invest in a wok. We bought ours in London’s Chinatown nearly 10 years ago and it is still going strong!

Slimming World Friendly Sweet & Sour Chicken

Slimming World Food Diary Printable

If you follow Slimming World, you will know that one of the crucial things to your success is keeping a Slimming World Food Diary.

Tracking what you eat at each meal, along with your Healthy Extras, and Syns means you can monitor when things go well – and when they don’t – so can figure out how to improve next time.

I’ve got a free printable Slimming World Food Diary & Meal Planner here which now includes a diary for Extra Easy SP.

Extra Easy Sweet & Sour Chicken Recipe Tips

  • When making this chicken stir-fry prepare all of the ingredients in advance.
  • Stir-frying is a quick cooking process and you want everything ready to go as you begin to cook in the wok.
  • The original recipe used 1 teaspoon each of grated garlic and fresh root ginger. I used 2 teaspoons each because we love the flavour! Use less if you prefer.
  • Get your wok smoking hot before cooking. This is the key to fast stir-frying.
  • A mixture of FryLight (or a low-calorie cooking spray) and water is your friend when stir-frying the low-fat way. Have a boiled kettle handy to splash in as needed.
  • You can serve this classic Chinese chicken dish with egg noodles or rice.
  • To cook perfect rice use a ratio of 2 parts water to 1 part rice. Boil for 7 minutes with the lid on, then turn off the heat and leave to steam for 7 minutes. Perfect rice every time! If you cook a lot of rice, consider investing in a rice cooker.
Slimming World sweet and sour chicken

More Slimming World Friendly Recipes

Stuck on what to make for dinner when following Slimming World? Try one of these recipes:

Sweet and Sour Chicken (Slimming World Friendly)

Sweet and Sour Chicken (Slimming World Friendly)

Yield: 4
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes

This lower-fat Sweet and Sour Chicken recipe is packed with veggies and flavour! Serve with noodles or rice.


  • 4 skinless, boneless chicken breasts, cut into bite-size pieces
  • Salt and pepper
  • FryLight or low-calorie cooking spray
  • 1 large onion, cut into chunks
  • 1 red bell pepper, deseeded and cut into chunks
  • 1 green bell pepper, deseeded and cut into chunks
  • 1 large carrot, cut into matchsticks
  • 200g/7 oz sugar snap peas, topped and tailed
  • 300g/10 oz fresh pineapple, diced

For the Sauce

  • 1-2 tsp grated garlic
  • 1-2 tsp grated fresh ginger
  • 1 level tsp cornflour/cornstarch
  • 4 Tbsp tomato purée/tomato paste
  • 2 Tbsp light soy sauce
  • 2 Tbsp dark soy sauce
  • 300ml hot chicken stock

To Serve

  • 400g/14 oz dried egg noodles
  • Sliced red chili, optional


  1. Spray the chicken with FryLight and season with salt and pepper. Set aside.
  2. Mix the sauce ingredients together and set aside.
  3. Place a large, non-stick wok over high heat and when it is smoking, add the chicken and stir-fry for 6-8 minutes or until cooked through. Transfer the chicken to a plate and cover to keep warm.
  4. Spray the wok with more FryLight and add the onion, peppers, and carrot and stir-fry for 5 minutes. Add a splash of hot water if required to prevent sticking to the pan.
  5. Add the sugar snap peas and stir-fry for a further 4 minutes.
  6. Add the chicken back to the wok and pour over the prepared sauce. Cook for 5-6 minutes over low heat to thicken.
  7. Meanwhile, cook the noodles according to the package instructions, then drain.
  8. Remove the wok from the heat and stir in the pineapple.
  9. Divide the noodles and sweet and sour chicken between four bowls and top with chili if desired.
  10. blank


This recipe for Sweet and Sour Chicken serves 4 and is FREE when Food Optimising on Slimming World.

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Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 473Total Fat: 8gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 133mgSodium: 1203mgCarbohydrates: 52gNet Carbohydrates: 0gFiber: 6gSugar: 16gSugar Alcohols: 0gProtein: 48g

This site uses an outside source (Nutritionix) to provide estimated nutrition. If you need exact calories and macros, please do your own calculations.

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About Slimming World

Slimming World’s Food Optimising plan is a healthy, flexible approach, based on everyday foods, to help people lose weight without ever going hungry. It’s a practical, family-friendly plan that fits easily into everyday life and doesn’t require complex weighing and measuring or obsessive calorie counting. Slimming World

Disclosure: I am not affiliated with Slimming World in any way other than being a member and following their Food Optimising plan. This recipe may have been adapted from a Slimming World magazine or book. If you are reading this blog post or printing this recipe the chances are you already follow SW and know all the ins and outs of how it works. Please check with your consultant, in your member pack, or online at Slimming World’s website for full and up-to-date details about the plan as it may be updated from time to time in line with the latest nutritional information. I am not a doctor or dietician, or providing medical advice and hold no responsibility for the complete accuracy of calorie counts and nutritional information. And where applicable, Syns in Slimming World friendly recipes. I advise you to check your own resources if you are using recipes to lose weight. All weight-loss programs should be followed on advice from a doctor.

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