Low Carb Sweet and Sour Chicken

Low Carb Sweet and Sour Chicken

Low Carb Sweet and Sour Chicken

About a year ago Craig created this amazing BBQ sauce using Yacon Syrup which made me think about adapting his recipe to make the perfect Sweet-n-Sour sauce for my low carb sweet and sour chicken.

 

Low Carb Sweet and Sour Chicken

What is Yacon Syrup you ask? It is a very thick syrup that is fresh pressed from the Yacon ro
ot (Smallanthus sonchifolius) and has been consumed for centuries in Peru.

Low Carb Sweet and Sour Chicken

Not that I’m a fan or you can trust everything he says, but Dr. Oz even did a segment on his show about how awesome Yacon Syrup is.

You can use Yacon Syrup has a wonderful thick and smooth texture to create a perfect mouth-feel in my Sweet-n-Sour sauce.

Click HERE to find Yacon.

My boys devoured this recipe and they are like me… we are not huge fans of chicken!

Low Carb Sweet and Sour Chicken recipe
Sweet-n-Sour Chicken
 
Prep time
Cook time
Total time
 
Author:
Serves: 4
Ingredients
  • SAUCE:
  • 6oz tomato paste
  • 1½ cups water or beef/chicken broth (boxed will work, but bone broth will be thicker and you will not need guar gum to thicken)
  • ¼ cup coconut vinegar
  • ⅓ cup Swerve confectioners
  • 1 TBS yacon syrup
  • ¾ tablespoon fresh squeezed lime or lemon juice
  • ¾ teaspoon fish sauce
  • ½ teaspoon fine ground sea salt
  • ½ teaspoon garlic powder
  • ⅛ teaspoon freshly grated ginger
  • OPTIONAL: ¼ teaspoon guar gum (to thicken)
  • CHICKEN:
  • 2 eggs, beaten
  • 1½ cup (6 ounces) freshly grated Parmesan cheese
  • ¼ tsp fresh ground pepper
  • 1 pound boneless skinless chicken thighs, cut into nuggets
  • 1 cup coconut oil, for frying
  • OPTIONAL GARNISH:
  • with green onion and serve over Miracle Rice
Instructions
  1. To make the Sweet-n-Sour Sauce, place all the ingredients in a medium size saucepan over medium heat. Stir until well combined and heated through.
  2. Allow mixture to boil, stirring often. Reduce heat to a simmer and let cook for 30 minutes, stirring occasionally. Remove from heat and let cool. Add guar gum to thicken if desired. Pour into glass jar and refrigerate until ready to use. The sauce will make 12 servings.
  3. Preheat a deep cast iron skillet with 1 cup coconut oil (or reserved bacon fat to 350 degrees F. In a medium bowl, mix the eggs. In another medium bowl, mix the cheese and pepper.
  4. Cut the chicken into bite sized nuggets. Dip the nugget into the egg mixture, then into the cheese mixture. Coat each nugget well.
  5. Once the oil is hot, fry nuggets in batches for about 5 minutes or until no longer pink inside and you have a nice golden color on the batter. Timing will depend on how big you make the nuggets.
  6. BAKING OPTION: Preheat oven to 350 degrees F. Place on a greased baking sheet. Bake for 20-30 minutes or until golden brown. Timing will depend on how big you make the nuggets.
  7. Remove chicken from heat. Reheat sauce if it was stored in the fridge. Coat chicken in ½ cup of the Sweet n Sour sauce. Serve over Miracle Rice.
Notes
NUTRITIONAL COMPARISON (per serving)
Traditional Sweet n Sour Chicken = 734 calories, 27g fat, 49g protein, 89g carbs
“Healthified” Sweet n Sour Chicken = 456 calories, 26.6g fat, 49g protein, 4g carbs
(53% fat, 43.5% protein, 3.5% carbs)
 

 

I am more like you than you realize… you can find me opening a Kettle and Fire organic beef broth instead of making my own broth quite often.

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Low Carb Sweet and Sour Chicken

TESTIMONY OF THE DAY

Phone Client Testimony on KetoOS: “To the people who asked for a status. I was in mild ketosis before I started Keto-OS thanks to Maria’s meal plans.

I have now been using keto-OS for 6 days. I am down 7 pounds. Normally I lose about 2 pounds per week on just the meal plan. I have a ton of energy. There are NO cravings. Hunger doesn’t even exist. My workouts have gotten even better (I workout with a trainer 3 times a week) and my strength seems to have increased based on my ability to do push ups and other strength based activities. My V02 max is that of a person 15 years younger than I am per my metabolism specialist. And this is all on 1/2 the recommended daily dose because the full 2 servings per day gives me too much energy to easily get to sleep at night. I am highly sensitive and this might not be a problem for most. My sleep has been deep (30%) and filled with amazing dreams (30% rem). I feel amazing.

Low Carb Sweet and Sour Chicken

 

I am not in Maria’s direct line. I will not benefit from you signing up with Maria, but still I recommend that you do. She is incredibly knowledgeable and will help you reach your goals. This is just a bonus on top of all of her already existing plans, which are all amazing. Just do it! You deserve it!” – Kelly

 

 

38 Comments

  • Sarah says:

    Can you use a substitute for the fish sauce? My family member has a fish allergy, but I think we would like this recipe for the meal rotation!

    • Antonia says:

      Hi there! I’m not Maria (obviously haha), but I know that fish sauce is very salty and gives dishes an Umami/savoury flavour. Maybe you could try substituting with gluten free soy sauce/tamari or coconut aminos to get a similar result!

    • Maria Emmerich says:

      You can just omit it. 🙂

  • Terri W says:

    Is there a substitute for the Yacon syrup?

  • I shall be making the chicken without the sweet&sour sauce. In the Chinese restaurant I always take the chicken that is supposed to go with the sweet&sour sauce and use soy sauce instead. Didn’t know how to make chicken nuggets that are low carb before. Thanks.

  • Anonymous says:

    Maria, recently I have been experiencing bloating and what seems like some fat gain around the midsection… Haven’t been getting 8 hours of sleep but there is no change in eating habits that I know of except a regular sandwich with ham 3 days ago???

    • Maria Emmerich says:

      Was it a gluten flour bun? Effects of gulten sensitivity can occurs several days after ingesting it. 🙂

  • Connie N says:

    Your link to the Yacon Syrup. I could not find the nutrition value of it.

  • Oh my gosh, I’m in CHINA at the moment and there are sweet n sour everythings, this is much better version.

  • Monica says:

    Hello:

    I don’t see any parsley or oregano in the ingredient list.

  • Amanda Reed says:

    Yum Yum Yum!!! Keto sweet and sour!! Woohoo!

  • Darlene says:

    Hi Maria,
    Have you ever had a client with Trigeminal Neuralgia (TN)? A friend was just diagnosed with this & I wondered if you thought diet/supplements would be helpful.

    • Maria Emmerich says:

      This lifestyle (very anti-inflammatory) is really helpful for a wide range of chronic pain and inflammation conditions. I haven’t worked directly with anyone with TN, but have for fibro, arthritis, chronic pain from accidents, etc. with great results.

  • Kim says:

    Hi, you’re recipes look delicious and I’ve been trying to figure out how to do sweet and sour chicken! Thanks!
    I’ve only been eating like this a short time, and I am doing well, feeling better. However, people keep telling me so much negative cons against it, one I’m concerned about (one of a few) is sepsis. I almost lost my daughter to this last year (dog bite), so is it true that sepsis is one con of being on a Keto diet

  • Ann says:

    Hi Maria,
    My daughter and I just got done listening to your “Keto Lifestyle” video last night. Very informative!!! Plan to purchase some more of your classes and the new Cookbook 🙂

    Question……I know I have read what you use for flavoring your water but I can’t seem to remember of find in the books I have. I think it is something fizzy?????? And, would I find it in your Amazon store list?

  • Erinn says:

    Hi this looks wonderful! I have MOST of the ingredients . . . but I don’t have coconut vinegar (I have regular vinegar and coconut oil) or Yacon Oil. I don’t have access to these things as I live in Korea. I can’t order them either as the shipping cost is EXTREMELY high. Any possible substitute for these things?

    I have the rest of the ingredients and this looks really tasty so I really want to try it 🙂 Thanks!

    • Maria Emmerich says:

      You can use apple cider vinegar or similar. As for yacon, you can omit it. It won’t have the same sweetness profile but will still have great flavor. 🙂

  • Helena says:

    Maria, I made this sauce last night to toss some fresh, crunchy oven roasted chicken wings in and it was AMAZING! The only change I made was to add just 1 tsp of Sriracha sauce for a tiny bit of heat and chili flavor. I’m going to toss some stir fried shrimp, celery, peanuts and scallions in it tonight over miracle rice for my dinner. So many options! Love it!

  • michal says:

    hi maria,
    thanks!!!its amazing and the family enjoyed it.for how long can I keep what is left from the sauce?

  • Kelly says:

    I tried yacon syrup a couple times but both times my blood sugar went pretty high..

    • Maria Emmerich says:

      I use it in only certain things (like bbq sauce) where you need that flavor but I don’t use much (like 1 tbs for whole recipe). 🙂

  • Charity says:

    Sounds delish. Where’s Craig’s BBQ sauce? Any chance we can get that too?

  • Wendy N says:

    You have a dairy free Keto book coming this fall- YEAH!!! So many recipes, so little time!

  • Anonymous says:

    Do you have the sodium content for this recipe? I would like to try it but doctor says I have to watch my salt intake to one tsp per day. Before I started eating your way I never consumed so much sea salt….any suggestions?

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