Hawaiian Chicken (or Tempeh)

A classic sweet and sour chicken recipe that is lower in calories, fat and cholesterol. This is accomplished by using no-stick spray instead of oil, reducing the amount of sugar and using pineapple in its own juice.

Our grandchildren (ages 11 and 15) love this recipe (but over white rice). It is great for meeting all the families eating enjoyment!

Hawaiian Sweet and Sour (Left: with tempeh, Right: with chicken)
Photo take before baking.  I used walnuts, asparagus, carrots, yellow bell pepper and onions. Both turned out delightful!

Hawaiian Chicken (or Tempeh)

Prep Time: 10 minutes

Serving Size: 4


  • 4 (4 oz.) skinless, boneless chicken breast halves
  • 1/4 cup all-purpose flour
  • 1-20 oz can pineapple slices (or chunks) packed in juice
  • 3/4 cup sugar (I have reduced it to 1/2 cup)
  • 1/2 cup cider vinegar
  • 2 Tbsp. Corn Starch
  • 2 Tbsp. Reduced-sodium soy sauce (one can substitute with Bragg Liquid Amino which is found at most stores)
  • 1 tsp. grated ginger root. (or about 1 tbsp. powdered ginger - to taste)
  • 1 tsp. Chicken bouillon granules (or 1 bouillon cube)
  • 1 large green or red bell pepper; cut into 1/4" thick rings (I prefer large diced chunks you can eat with each bite!)
    Optional: Chopped sweet onion, asparagus, carrots and great with nuts: walnuts or cashews! Use your imagination! Hot cooked brown or white rice to serve with chicken.


    To Make Chicken:
  1. Preheat the oven to 375 degrees.
  2. Spray a large skillet with an olive oil no-stick spay.
  3. Cut chicken in pieces.
  4. Add the chicken to the hot skillet and brown on both sides.
  5. Transfer to a baking dish (8" x 8" x 2"). Set aside.
    To Make the Sauce:
  1. Drain the pineapple, reserving the juice. Transfer the juice to a 2-cup measuring cup. Add enough water to make 1-1/4 cups.
  2. In a medium saucepan, use a wire whisk to stir together the juice mixture, sugar, vinegar, cornstarch, soy sauce (or Braggs), ginger and bouillon granules. Bring to a boil over medium heat. Slightly reduce the heat and gently boil for 4 minutes, stirring often.
  3. Pour half of the sauce over the chicken. Arrange the pineapple slices and pepper rings or chunks on top. Pour on the remaining sauce mixture.
  4. Bake for 30-40 minutes or until the chicken is tender and no longer pink.
  5. Serve over brown rice.


My husband is temporarily eating vegan (Doctors orders) - so I exchanged tempeh for the chicken. He said tasted great as a substitute. You might want to try either tempeh or tofu. I would sauté the tofu before cooking so it isn't so wet. Notes: Add more vegetables! Sliced carrots, mushrooms, sugar snap peas, celery... are good in this recipe. Experiment with the veggies you enjoy the most!