A flavorful, protein-packed twist on classic bourbon chicken, perfect for keeping meals low in sugar while boosting protein.
Servings: 2
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Dietary Badges: High-Protein, Low-Sugar, Gluten-Free (if using GF soy sauce)
Ingredients
Chicken & Coating
- 400 g chicken breast, cubed
- 1–2 tbsp cornstarch
- Salt & pepper, to taste
- Cooking spray
Extra Protein Options (optional)
- 100 g firm tofu, cubed (~8 g protein)
- 50 g shelled edamame (~6 g protein)
Veggies
- 1 green bell pepper, chopped
- 1 small onion, chopped
- 2–3 dried chili peppers (optional, for heat)
Sauce
- 3 tbsp low-sodium soy sauce
- 2 tbsp sugar-free sweet chili sauce
- 1 tbsp no-added-sugar ketchup
- 1 tsp sugar-free syrup or ½ tsp honey (optional)
- 1 tsp sesame oil
- 1 tsp rice vinegar
- 1 tsp cornstarch + 2 tbsp water (slurry to thicken)
Topping
- 1 tsp sesame seeds (optional)
Instructions
-
Prep the Chicken
- Toss cubed chicken (and optional tofu) with cornstarch, salt, and pepper until evenly coated.
-
Cook the Chicken
- Air-fry at 190°C for 12–15 minutes or pan-fry with cooking spray until golden and fully cooked.
-
Cook the Veggies
- Stir-fry onion, bell pepper, and chili until just tender. Add edamame if using.
-
Make the Sauce
- In a small bowl, whisk together soy sauce, sweet chili sauce, ketchup, syrup/honey, sesame oil, rice vinegar, and cornstarch slurry.
- Pour into the pan and simmer until slightly thickened.
-
Combine & Serve
- Toss cooked chicken (and tofu) in the sauce until fully coated.
- Sprinkle with sesame seeds and serve hot.
High-Protein Tips
- Increase chicken to 500–600 g for extra protein per serving—the sauce adapts perfectly.
- Add tofu or edamame for a plant-based protein boost.
- Keep sesame oil to 1 tsp for flavor without excess fat.
- Serve over cauliflower rice or quinoa for a complete protein meal.
Ingredient Details & Substitutions
- Soy Sauce: Use low-sodium or tamari for gluten-free option.
- Sugar-Free Sweet Chili Sauce: Keeps sugar minimal while maintaining that sticky sweetness.
- Cornstarch Slurry: Ensures the sauce thickens without adding extra sugar.
- Tofu/Edamame: Optional plant-based proteins that complement chicken without altering flavor significantly.
Storage & Make-Ahead
- Refrigerator: Store leftovers in an airtight container for up to 3 days.
- Freezer: Freeze portions separately for up to 2 months; thaw overnight in the fridge.
- Reheating: Warm in a pan over medium heat, adding a splash of water if sauce thickened too much.
Serving Suggestions
- Serve over cauliflower rice, quinoa, or brown rice for a balanced, protein-rich meal.
- Garnish with extra sesame seeds or sliced green onions for presentation.
Nutrition & WW Points (per serving, without optional tofu/edamame)
- Calories: ~320 kcal
- Protein: ~45 g
- Carbs: 10 g
- Fat: 8 g
- WW Points: 6
Dietary Highlights: High-Protein, Low-Sugar, Gluten-Free option
FAQs
Q: Can I use chicken thighs instead of breast?
A: Yes, thighs are juicier but may take slightly longer to cook—check internal temperature.
Q: Can I skip tofu or edamame?
A: Yes, chicken alone is already high-protein; optional additions boost plant protein without altering flavor.
Q: Can I make this vegan?
A: Swap chicken with extra-firm tofu or tempeh, and use a vegan-friendly sweet chili sauce.
Q: Can I cook everything in one pan?
A: Yes, stir-fry veggies first, then push to the side while cooking chicken, then combine with sauce.
Personal Notes
I created this recipe to satisfy my love for sticky, sweet bourbon chicken without the sugar crash. Adding extra protein makes it perfect for post-workout meals or anyone looking to stay full longer. I love serving it over cauliflower rice for a low-carb, high-protein weeknight dinner that’s ready in under 30 minutes.
