This just might be the best low syn Sweet and Sour Chicken you ever make - seriously!!
This yummy recipe that was previously published on Slimming Eats has been improved and updated
During the summer, there was an awesome deal for an Instant Pot. I have had my eye on these for a while, but hadn't jumped in and ordered one. However, I just couldn't resist the Amazon prime day deal and so I hit add to basket and well you know the rest.
If you haven't heard of an Instant Pot you are seriously missing out. It is the best kitchen gadget I have purchased. I would even put it above my actifry and that's saying something. I love this thing so much, that I almost use it EVERY.SINGLE.DAY.
It seriously tops every kitchen appliance I have ever bought.
It is basically a 7in1 cooker, and it slow cooks, pressure cooks, saute's, has settings for soup, chilli, rice, porridge and even makes yoghurt (I haven't tried that yet).
Wondering what else you can cook in an Instant Pot or Pressure Cooker? Check out some of these recipes:
- FIRECRACKER CHICKEN MEATBALLS
- BOMBAY BEEF CURRY
- BALSAMIC BRAISED BEEF
- SPICY GINGER CHICKEN
- LOW SYN BRAISED BEEF
- LOW SYN PINEAPPLE MEXICAN PORK CARNITAS
- SYN FREE SPICY CHICKEN AND VEGETABLE SOUP
- INSTANT POT HONEY MUSTARD CHICKEN
or head on over to my FULL RECIPE INDEX with over 850+ delicious Slimming World Recipes all fully searchable by meal type, ingredient, syn value, Weight Watchers Smart Points etc
I have even been seeing instant pot parties all over social media.
What's that you might ask? Well basically a group of friends get together around one host's house, you all bring your instant pot, have a drink (or two, not too many, because well, too much drink and alcohol, might result in serious bodily harm) and each of you cook a different dish.
Amazing the end result is that you all get to bring home a dish, from every person invited. How awesome is that!!
It doesn't even need to be a big group of friends you could just do it with one good friend to make some stews, casseroles or curries etc to stock up the freezer.
Today it was dinner time and I literally had nothing prepared. The only protein available in my fridge was some skinless boneless chicken thighs and so I was rooting in the fridge for other ingredients for inspiration.
Fresh pineapple - check! bell peppers - check! various store cupboard ingredients - check. You can see where I am heading with this right? Yep - it just had to be Instant Pot Sweet and Sour Chicken.
Normally for the sweet part of the sweet and sour chicken, I would add maple syrup or honey, but I had neither and I didn't want to use sweeteners as you just don't get that yummy thick syrupy sauce. Routing around in the fridge, the apricot jam seemed like a perfect ingredient for that sweet taste and it really was.
The instant pot had this Instant PotSweet and Sour Chicken ready in less than 30 mins and was perfect served with some white rice. Delicious simple ingredients all combined together for a healthy meal.
How can I add a ⅓ speed foods to this Instant pot Sweet and Sour Chicken?
There are heaps of veggies already included in this Instant Pot Sweet and Sour Chicken such as peppers and onion, but if you want to add the speed foods even further, you could serve alongside some stir fried beansprout or even go for Cauliflower Egg Fried Rice instead of regular rice.
If you opt for a gluten-free soy sauce or coconut aminos (soy free soy sauce alternative) this dish will be gluten free.
Don't fancy chicken? - you can easily sub with pork or shrimp instead, just take into account that the cooking time will need to be adjusted.
What Kitchen Items do I need to make this Instant Pot Sweet and Sour Chicken?
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Instant Pot Sweet and Sour Chicken
This just might be the best low syn Sweet and Sour Chicken you ever make - seriously!!
Ingredients
- 600g of boneless skinless chicken thighs (uncooked)
- 2 cloves or garlic, minced
- 1 tsp of freshly grated ginger
- ½ cup/80ml of passata
- ¼ cup/60ml of soy sauce (not dark soy sauce)
- 3 tbs of rice vinegar
- 1 tbs of apricot jam - 2.5 syns
- 1 white onion, roughly chopped
- 1 cup of chopped fresh pineapple
- 1 red bell pepper, roughy chopped
- 1 green bell pepper, roughly chopped
- 1 orange pepper, roughly chopped
- 1 tbs of cornstarch (or arrowroot or tapioca powder) - 1.5 syns
- cooking oil spray
Instructions
- Set instant pot to saute mode and spray with spray oil
- Once it displays hot, add chicken thighs and fry till lightly browned.
- Add in all other ingredients (except cornstarch and pineapple)
- Mix to combine.
- Add lid and close valve if not a self sealing Instant Pot (Pressure cooker)
- Set to manual high pressure for 8 minutes.
- Once finished cooking, allow the pressure to release naturally for 8 minutes and then release any remaining pressure.
- Spoon out chicken and vegetables with a slotted spoon.
- Set to saute mode again.
- Mix cornstarch with a little water to make a paste.
- Add into sauce and allow to simmer for about 5 mins until thickened.
- Add back in chicken, vegetables and fresh pineapple and stir.
- Serve with your choice of sides.
- Enjoy!!
Notes
This recipe is gluten free, dairy free, Slimming World and Whole30 friendly
- Extra Easy - 1 syn per serving
- Original/SP - 1 syn per serving
- WW Smart Points - 3 per serving
- Gluten Free - use gluten free soy sauce.
If you don't have a instant pot, this can also be cooked on the stove top, just fry the chicken in a pan as you would for the instant pot, add in all other ingredients (apart from the cornstarch), simmer for 30 mins and then mix cornstarch with water and pour in, stirring until thickened. Adding the pineapple in right at the end.
*suitable for freezing
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Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.
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Nutrition Information
Yield 4 Serving Size 1Amount Per Serving Calories 249Total Fat 5.7gSaturated Fat 1.4gCarbohydrates 24gFiber 3.8gSugar 12.3gProtein 29.4g
Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.
Is that the right amount of soy sauce? I havw just made up the sauce part ready to cook tomorrow and it is very dark
yes that is the right amount, but make sure you are not using dark soy sauce, as that would result in a really dark colour. I use kikkoman soy sauce.
OMG, this was amazing...I don't have an Instant Pot, but I just followed the instructions for a saucepan and it was really easy and tasted delicious. Thank you for another wonderful recipe I am so glad I found you 🙂
Hello! I was just wondering how long you do the natural pressure release for? I'm impatient and tend to do a modified natural pressure release (10 minutes keep warm, then QPR) for most things, but wasn't sure if this recipe needs the full natural time?
Hi Lisa, 10 mins should be fine for this. Enjoy!!
Hi Lisa
Is it 2 cloves of garlic or ginger. I’m a bit confused as to clove of ginger. It’s probably me!
Thank yo
Heather
Sorry Siobhan,was thinking Lisa and typed it!
Thanks heather, that’s a mistype it should be 2 cloves of garlic, the measurement for ginger is below. Enjoy!!
No worries, it's easily done.
hi, can I freeze leftovers? thank you x
you sure can 🙂
The recipe looks great, I'm constantly on the look out for easy slimming world friendly meals that are also gluten and dairy free due to my husband's allergies and I got an instant pot recently that I already love! You said that you used apricot jam initially because you didn't have any maple syrup in the house, as we don't tend to eat apricot jam I'm not sure I want to buy one just for this recipe so would using maple syrup instead work? And if so, what amount would you recommend? Thank you 🙂
Do you need to add any stock to this? The sauce seems really thin with just pasata xx
No there is no stock in this recipe. Follow as per recipe, you thicken the sauce at the end with starch.
Hi yes maple syrup should be fine, I would use the same ratio. Enjoy!!
Just made this tonight and it was so lovely! I didn't have any apricot jam in the house so I used marmalade instead-is worked just as well. Would definitely recommend.
Hi, it says half a cup 80 ml of passata, but half a cup is 125 ml. Should it be 80 ml or 125 ml? Thanks
should say 1/3 cup which is 80ml - thanks for spotting
Hi, I've made this with chicken thighs but don't have any right now! Would I need to adjust the timing if I use chicken breast? Thanks
yes definitely, I never cook chicken breast for longer than 1-minute high pressure (natural release) in the instant pot as otherwise it's overcooked.
Hi, hoping to make this tomorrow...just reading your last comment for using chicken breast, is that right 1min or is it meant to be 10mins? Sorry to question but it doesn’t seem long enough, thank you
Hi Mandy, yes 1 minute is correct. 10 minutes is far too long for chicken breast in a pressure cooker, it would be really dry and over cooked. The getting to pressure, then 1 minute cooking time with a natural release of the pressure is more than enough to cook the chicken perfectly.
Made this today in my ninja foodie, I swapped the jam for honey, it was delicious, will definitely be making this again, thankyou for your amazing recipes
Made this tonight in my Ninja Foodi, it was delicious! My hubby likes a saucy sauce & this was definitely saucy! Made many of your recipes & haven't been disappointed with any, thanks so much for sharing!