Baked Sweet and Sour Chicken

by

Description:
Baked Sweet and Sour Chicken is a delicious and healthier take on the classic takeout dish. Tender chicken pieces are coated in a flavorful sweet and sour sauce, then baked until golden and bubbly. This dish is perfect served over rice or with a side of steamed vegetables for a satisfying meal. The combination of tangy pineapple, bell peppers, and a hint of soy sauce creates a delightful balance of flavors that everyone will love!

Ingredients:

For the Chicken:

  • Boneless, skinless chicken breasts (cut into bite-sized pieces): 1 ½ lbs (680 g)
  • Salt: ½ tsp
  • Black pepper: ½ tsp
  • Olive oil: 2 tbsp
  • Cornstarch: ¼ cup (30 g)

For the Sweet and Sour Sauce:

  • Pineapple chunks (canned or fresh): 1 cup (240 g)
  • Bell pepper (diced, any color): 1 medium
  • Onion (diced): 1 medium
  • Soy sauce: ¼ cup (60 ml)
  • Apple cider vinegar: ¼ cup (60 ml)
  • Brown sugar: ¼ cup (50 g)
  • Ketchup: ¼ cup (60 ml)
  • Garlic (minced): 2 cloves
  • Ginger (grated): 1 tsp
  • Red pepper flakes (optional): ¼ tsp (for heat)

Instructions:

  1. Preheat the oven:
    Preheat your oven to 400°F (200°C). Grease a 9×13-inch baking dish.
  2. Prepare the chicken:
    In a large bowl, toss the chicken pieces with salt, pepper, olive oil, and cornstarch until evenly coated.
  3. Bake the chicken:
    Spread the chicken in a single layer in the prepared baking dish. Bake in the preheated oven for 15 minutes.
  4. Make the sweet and sour sauce:
    While the chicken is baking, prepare the sauce. In a medium saucepan over medium heat, combine the soy sauce, apple cider vinegar, brown sugar, ketchup, garlic, ginger, and red pepper flakes. Stir until the sugar is dissolved and the sauce is heated through. Add the pineapple chunks, bell pepper, and onion, and simmer for 5-7 minutes until the vegetables are slightly tender.
  5. Combine chicken and sauce:
    After the chicken has baked for 15 minutes, remove it from the oven and pour the sweet and sour sauce over the chicken, spreading it evenly.
  6. Bake again:
    Return the dish to the oven and bake for an additional 20-25 minutes, or until the chicken is cooked through and the sauce is bubbly.
  7. Serve:
    Serve the baked sweet and sour chicken over rice or noodles, garnished with sesame seeds or chopped green onions if desired.

Tips for Success:

  • Vegetable options: Feel free to add other vegetables such as snap peas, carrots, or broccoli for added nutrition and color.
  • Marinating: For extra flavor, marinate the chicken in a portion of the sauce for 30 minutes before baking.
  • Thickening the sauce: If you prefer a thicker sauce, mix 1 tbsp of cornstarch with 2 tbsp of water and stir it into the sauce during the last few minutes of cooking.

Recommendations:

  • Side dishes: Serve with steamed rice, fried rice, or cauliflower rice for a low-carb option.
  • Storage: Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave.
  • Freezing: This dish freezes well; let it cool completely, then freeze in portions for quick meals later.

Nutrition (per serving, approx. based on 6 servings):

  • Calories: 320
  • Protein: 25 g
  • Fat: 8 g
  • Carbohydrates: 40 g
  • Fiber: 2 g
  • Sugar: 14 g
  • Sodium: 600 mg

Leave a Comment