Quick Description: A lighter, Weight Watchers-friendly take on classic bourbon chicken—sticky, flavorful, and ready in under 30 minutes.
Servings & Timing:
- Servings: 2
- Prep Time: 10 min
- Cook Time: 15 min
- Total Time: 25 min
Dietary Badges: WW-Friendly, Low-Sugar, High-Protein
Ingredients
Chicken & Coating
- 400 g chicken breast, cubed
- 1 tbsp cornstarch
- Salt & pepper, to taste
- Cooking spray
Vegetables
- 1 green bell pepper, chopped
- 1 small onion, chopped
- 2–3 dried chili peppers (optional, for heat)
Sauce
- 3 tbsp low-sodium soy sauce
- 1 tbsp sugar-free sweet chili sauce
- 1 tsp ketchup (no added sugar)
- ½–1 tsp sugar-free syrup or 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 with cornstarch, salt, and pepper until evenly coated.
-
Cook the chicken:
- Air-fryer method: Cook at 190°C for 12–15 minutes until golden and cooked through.
- Pan-fry method: Heat a non-stick pan with cooking spray and cook chicken until lightly browned and fully cooked.
- Cook the vegetables: Stir-fry onion, bell pepper, and chili peppers until just tender.
- Make the sauce: In a small bowl, whisk together soy sauce, sweet chili sauce, ketchup, syrup or honey, sesame oil, rice vinegar, and cornstarch slurry. Pour into the pan and simmer until slightly thickened.
- Combine: Toss the cooked chicken into the sauce until fully coated.
- Serve: Plate the chicken and vegetables, sprinkle sesame seeds on top if desired, and serve hot.
Additional Notes:
- Skip honey or syrup entirely to save WW points; sweet chili sauce provides enough sweetness.
- Add extra vegetables (mushrooms, zucchini, broccoli) for volume and fiber without adding points.
- Sesame oil is strong—1 tsp is enough for flavor.
Introduction
This WW-Friendly Bourbon Chicken is my go-to quick weeknight dinner when I want the sweet, sticky flavor of classic bourbon chicken without the extra sugar or calories. It’s rich in flavor, high in protein, and takes just 25 minutes from start to finish. Using air-frying or a non-stick pan keeps the dish light while preserving that signature “sticky” coating we all love.
Step-by-Step Cooking Guide
Stage 1: Preparing the Chicken
- Ensure chicken pieces are cut evenly for consistent cooking. Toss with cornstarch, salt, and pepper for a light coating that will crisp up nicely.
- Tip: Use a small bowl or zip-top bag for easy, mess-free tossing.
Stage 2: Cooking the Chicken
- Air-fry: 190°C for 12–15 minutes. Check halfway and shake the basket for even browning.
- Pan-fry: Heat lightly oiled non-stick pan. Cook on medium heat until golden. Avoid overcrowding the pan; cook in batches if needed.
- Tip: Chicken is done when internal temperature reaches 75°C.
Stage 3: Cooking the Vegetables
- Sauté onion, bell pepper, and chili peppers for 3–4 minutes until just tender but still slightly crisp.
- Tip: Add other quick-cooking veggies for variety—broccoli florets or snap peas work well.
Stage 4: Making the Sauce
- Whisk all sauce ingredients with cornstarch slurry. Pour over cooked veggies and simmer for 1–2 minutes until thickened.
- Tip: If sauce is too thick, add 1–2 tsp water to reach desired consistency.
Stage 5: Combining and Serving
- Toss chicken in the sauce until fully coated. Serve immediately, garnished with sesame seeds if desired.
Ingredient Details and Substitutions
- Cornstarch: Provides a light, crispy coating. Can use arrowroot powder for gluten-free option.
- Sugar-free sweet chili sauce: Keeps sugar low; substitute with a mix of chili flakes and sugar-free syrup if unavailable.
- Sesame oil: Adds signature flavor—1 tsp is sufficient. Can omit if you want even fewer points.
- Chicken breast: Lean protein source; thighs can be used for juicier texture, but adjust cooking time.
Substitution Tips:
- Honey-free: Skip or reduce to ½ tsp.
- Extra veggies: Mushrooms, zucchini, or broccoli add bulk and fiber.
- Pan-frying instead of air-fryer works fine; just use light cooking spray.
Recipe Variations and Serving Suggestions
- Flavor variations: Add ½ tsp ginger or garlic for extra depth. Stir in chopped green onions at the end for freshness.
- Dietary variations: Naturally gluten-free if using gluten-free soy sauce.
- Serving ideas: Serve over cauliflower rice, brown rice, or steamed veggies for a complete WW-friendly meal.
Storage and Make-Ahead Information
- Storage: Keep in an airtight container in the fridge for up to 3 days.
- Freezing: Can freeze cooked chicken and veggies in sauce for up to 2 months. Thaw overnight in fridge before reheating.
- Reheating: Reheat gently in a non-stick pan or microwave, stirring occasionally. Add 1–2 tsp water if sauce thickens too much.
- Make-ahead: Sauce can be mixed ahead of time; keep chicken uncooked in fridge until ready to cook.
Nutrition Facts (per serving)
- Calories: 270 kcal
- Protein: 35 g
- Carbs: 10 g
- Fat: 8 g
- Fiber: 2 g
- WW Points : ~ 2 points per serving
Dietary Highlights: WW-Friendly, Low-Sugar, High-Protein, Nut-Free
FAQs
Q: Can I use chicken thighs instead of breast?
A: Yes, thighs will be juicier but may need 2–3 extra minutes to cook.
Q: My sauce is too thin, what should I do?
A: Mix an extra ½ tsp cornstarch with 1 tbsp water, stir into the simmering sauce, and cook until thickened.
Q: Can I skip air-frying?
A: Yes, pan-frying with minimal spray works just as well.
Q: Can I make this vegetarian?
A: Swap chicken for firm tofu or tempeh; cook similarly until golden.
Personal Notes
I created this lighter bourbon chicken recipe when I wanted the comfort of takeout without the sugar and WW points. Air-frying makes it quick, and the combination of sweet chili sauce and soy sauce keeps that sticky, satisfying flavor. I often double the veggies for extra volume—makes it feel indulgent but guilt-free.
Try this recipe, tweak the veggies or spice level, and let me know how you customize your version!
