Cantonese Style Sweet and Sour Chicken


This was always my Takeaway go to from the local Chinese, but it is seriously high in calories. So here I have created my own version! I hope you all enjoy!

Serves 2/4 people

For the Chicken….

4 Chicken fillets
100g of Instant potato mix/wholemeal or Panko breadcrumbs. (Cornflour or rice flour can also be used to create a more authentic coating)
2 medium eggs
1.5 tsp of chilli powder
1.5 tsp of garlic granules
1/2 tsp of salt
Low calorie cooking spray/coconut oil or coconut spray oil


Firstly I prepare my Chicken fillets by cutting into approximately 3 inch cubes.

I crack the eggs into one bowl and mix well, I add the instant potato mix/cornflour/breadcrumbs to the other bowl along with the dried spices and salt.

Now its time to get messy!! I use one hand for dipping the egg and the other for crumbing. Dip each cube in the egg and then in the crumb mix and onto a plate while you repeat the process for the rest of the chicken. I wont lie it is tedious but my is it worth it.

Spray well with low calorie cooking spray, place on a chip tray or like I do into my tefal actifry. If using 4 fillets of chicken I would cook in two batches in the actifryer. If using an oven or grill cook for 10/15 minutes @180c or under a medium grill turning each cube during cooking, if you use a mesh chip tray it will cook on both sides.

Spicy Sweet and Sour Sauce


50mls of Orange and Pineapple squash or 100mls of Diet/Zero Orange

1 carton or 500ml of Passata.
1 tbsp of White wine/malt vinegar
1 tbsp of garlic granules
1 tsp of freshly chopped Chilli
1 tbsp of Tomato puree
1/4 of a chicken stock cube
100mls of water.
1 spanish onion
1 red and 1 green pepper
1 carrot

In a heavy based frying pan or wok ( I find the sauce reduces better/quicker in a pan rather than a saucepan), place the tomato puree, Passata, Orange and Pinapple squash/diet orange, chicken stock cube, garlic granules, vinegar, freshly chopped chilli and water and leave to reduced for 10/15 minutes on a medium heat.

I then fry off the Spanish onion and carrot until the onion has slightly softened about 1 minute. I then add the sauce to the wok and add in the peppers at the last minute you don’t want them going soggy.

When the chicken is cooked stir through the sauce and I serve topped with some sliced chilli, boiled rice and 1/3 of my plate filled with fresh seasonal stir fried veg.



TheNakedBlondie x

9 Comments Add yours

  1. I think you,’ve went and did it again!!! Looks Devine xxx well done naked blondie xxx

  2. Christine southgate says:

    My favourite takeaway choice too, cannot wait to try your recipe. I made salt and pepper chicken last weekend and used Smash as the coating, could not believe how brilliant it is and works so well, the whole family loved it. Thank you for this recipe and thank you for your blog, I love it and congratulations on your weight loss , I am a Slimming World member ( hence how your blog was recommended) and I am encouraged and inspired by you. Keep up the writing xx

    1. Aww thank you so much Christine x

  3. Sarah says:

    Tried the chicken tonight & it was fab ! Can’t wait to try the sauce now 👍🏻👍🏻

    1. Aww thank you so much Sarah xx

      1. Cathy says:

        How many syns in it im cooking it right now

      2. Its syn free of your synning the smash?

  4. Kerry says:

    Had this for the past 3 days but I made it with lean pork… Soooooo good!!!! Made with egg fried rice and stir fried veggies. Yum!

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