How to Marinate Chicken in Sweet & Sour Sauce

Written by b.t. alo
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How to Marinate Chicken in Sweet & Sour Sauce
Marinate chicken in the sweet and sour sauce for a less-fatty, but equally yummy meal. (Brand X Pictures/Brand X Pictures/Getty Images)

Sweet and sour chicken is a favourite at Chinese restaurants and is easy to prepare at home as well. The typical way of preparing sweet and sour chicken is to first deep-fry the chicken in a flour and water batter then combine it with sweet and sour sauce, however all that frying can make the dish a tad oil-laden. If you want the yummy taste of sweet and sour chicken without so many calories, then marinating chicken in sweet and sour sauce and then cooking the dish is a tasty alternative.

Skill level:

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Things you need

  • Bowl
  • 1/4 cup ketchup
  • 1/4 cup white vinegar
  • 284gr tin of pineapple pieces
  • 1/4 cup tinned pineapple juice
  • Salt
  • 2 tbsp brown sugar
  • Whisk
  • 1 pound boneless chicken, 1 inch cubes
  • Cling film
  • Refrigerator
  • Fry pan
  • Oil
  • 1 cubed red pepper
  • 1 cubed green pepper
  • 1 cubed white onion
  • 1 tsp freshly grated ginger
  • Precooked rice

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  1. 1

    Combine 1/4 cup ketchup, 1/4 cup white vinegar, 1/4 cup juice from a 284gr tin of pineapple pieces (keep pieces aside for later), 1/2 tsp salt and 2 tbsp brown sugar in a bowl and whisk together until well combined.

  2. 2

    Add a pound of boneless, 1-inch chicken cubes to the sweet and sour sauce mixture and mix well so all the chicken pieces are coated. Cover the bowl in cling film and refrigerate for a minimum of 1 hour, or until needed.

  3. 3

    Lightly oil a fry pan with about 1 tbsp oil. Heat pan on high, then fry a red pepper that has been cubed, one green pepper and one white onion that has been cubed. Sprinkle a pinch of salt over while frying.

  4. 4

    Add the marinated chicken and all the marinade to the fry pan when onion and pepper is just tender. Add the reserved pineapple pieces as well as a tsp of freshly grated ginger. Cook for 10 to 15 minutes, or until chicken is cooked through and sauce is thickened. Serve over precooked rice.

Tips and warnings

  • If a thicker sauce is desired, add 2 tsp cornstarch or arrowroot flour, dissolved in water to the fry pan when you add the marinated chicken. Stir continuously until chicken is cooked to avoid lumps in the sauce.

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