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Gluten & Sugar Free: Sweet & Sour Chicken


Looking for a crowd pleaser? Chinese food wins every time at my house. We will gladly bust out the chop sticks and laugh about the funniest fortune cookies we’ve ever read.

I think I’d cry if I received this one!

This sweet and sour chicken is practically famous in our house. My oldest is especially surprised that the batter for the chicken fries so well. I used coconut oil for frying, which not only works beautifully, but is a much better fat than say, vegetable or canola oil. We found that using a pan with high sides is best, but a cast iron pan isn’t very efficient as it absorbs so much of the oil.

Cutting the chicken into bite sized pieces while it’s defrosted saves a ton of time. We use these scissors for cutting meat and have found they not only save time but last forever. I currently own 2, and they’ve lasted four years without getting dull.

We love eating this over brown rice. If you’re not a fan of rice simply enjoy this on its own or over some extra steamed veggies. You’ll find the recipe makes plenty of sauce.

One more tip. Look for preserves with no added sugar. This is key to keeping this dish healthy. Fruits have plenty of sweetener on their own, but many companies add unnecessary levels of sugar or corn syrup to food. I tried this with plum, fig and prune preserves. All were tasty but the figs were my favorite.

Sweet & Sour Chicken

Category: Real Food Recipes

Servings: 6 servings

Sweet & Sour Chicken


  • 2 lbs. chicken breasts defrosted
  • 2 cups coconut oil + more if needed
  • 1 green bell pepper
  • 1/2 onion
  • 1 cup fresh pineapple
  • 3 green onions


  1. Cut the defrosted chicken into bite-sizes pieces. Think "chicken nugget size". I highly suggest using kitchen grade scissors. I linked where I get mine in the paragraph above.
  2. Mix the batter together in a medium glass bowl. Use a whisk or fork.
  3. Heat a medium or large frying pan with the coconut oil.
  4. While the oil is heating, dip the chicken in the batter and then fry it in batches.
  5. The chicken will fry with about 3 minutes on each side. You should be able to hear the oil sizzle when you drop the chicken in.
  6. Set the chicken aside in a container with a lid to keep it heated while the other batches finish cooking.
  7. Slice the bell peppers and onion into long strips. Cut the green onions into small pieces and set aside until the end. If using fresh pineapple, now is the time to prep that as well.
  8. In a medium sauce pan, heat all the sauce ingredients together.
  9. Allow the sauce to boil, then simmer for 5-10 minutes until it thickens. Turn off the heat once thick.
  10. When all the chicken is done and in the separate container, add in the bell peppers and onions to the oil.
  11. Fry for only 2-3 minutes.
  12. Remove any excess oil, and add the chicken back in. Keep the heat on, but at a very low temp.
  13. Pour the sauce over and mix together.
  14. Just before serving, stir in the pineapple and green onions.
  15. Serve over rice or by itself.
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