BAKED SWEET AND SOUR CHICKEN

Baked Sweet and Sour Chicken is a delicious and healthier alternative to the traditional fried version of this popular dish. It combines tender chicken pieces with a tangy, sweet sauce, often made from a blend of pineapple juice, vinegar, and sugar, along with bell peppers and onions. The dish is baked rather than fried, which reduces the fat content while still delivering a flavorful, satisfying meal. This versatile recipe can be served over rice or alongside vegetables, making it a convenient option for both weeknight dinners and special occasions.

BAKED SWEET AND SOUR CHICKEN

Ingredients:
4 boneless skinless chicken breasts, cut into 1″ pieces
1 cup corn starch
2 large eggs
1/4 cup vegetable oil
1/2 cup granulated sugar
1/4 cup ketchup
1/2 cup apple cider vinegar
2 tbsp. soy sauce
1 tsp. garlic powder
1/2 tsp. sea salt

Instructions:

Preheat your oven to 325°F (163°C) and line a 13 x 9-inch baking pan with parchment paper. Set it aside.
Season the chicken breast pieces with salt and pepper.
Add the cornstarch to a large Ziploc bag and add the chicken breast pieces. Seal the bag and shake it to coat the chicken evenly with cornstarch.
In a shallow bowl, beat the two large eggs.
Heat the vegetable oil in a skillet over medium-high heat until it’s sizzling.
Dip each cornstarch-coated chicken piece into the beaten eggs, ensuring they are well coated.
Sear the coated chicken pieces in the skillet until they turn golden brown. The

Variations:

1. Protein Choices:

• Pork: Substitute chicken with pork tenderloin or pork chops for a different flavor.
• Tofu: For a vegetarian option, use tofu cubes instead of chicken.

1. Sauce Variations:

• Spicy: Add sriracha or red pepper flakes to the sauce for a spicy kick.
• Low-Sugar: Use a sugar substitute or reduce the amount of sugar in the sauce to make it lower in calories.
• Fruit Variations: Incorporate other fruits like mango or peaches for a different flavor profile.

1. Vegetables:

• Mixed Veggies: Include vegetables such as carrots, snap peas, or broccoli for added nutrition and variety.
• Peppers: Use a mix of colored bell peppers for a more colorful dish.

1. Gluten-Free:

• Sauce: Use tamari or a gluten-free soy sauce in place of regular soy sauce if needed.
• Breading: Use gluten-free breadcrumbs or cornstarch for the coating.

Tips:

1. Marinate the Chicken: For deeper flavor, marinate the chicken in a bit of the sauce before baking.
2. Uniform Pieces: Cut the chicken into uniform pieces to ensure even cooking and consistent texture.
3. Crispier Chicken: For a slightly crispier texture, bake the chicken on a wire rack set over a baking sheet, allowing air to circulate around the pieces.
4. Basting: Occasionally baste the chicken with the sauce while baking to keep it moist and flavorful.
5. Sauce Thickening: If the sauce is too thin, thicken it with a cornstarch slurry (cornstarch mixed with water) during the last few minutes of cooking.
6. Serving: Serve with steamed rice, quinoa, or noodles, and garnish with chopped green onions or sesame seeds for added texture and flavor.

Storing Baked Sweet and Sour Chicken:

1. Cooling: Allow the chicken to cool to room temperature before storing to prevent condensation and sogginess.
2. Refrigeration:

• Container: Transfer leftovers to an airtight container.
• Storage: Store in the refrigerator for up to 3-4 days.

1. Freezing:

• Container: Use a freezer-safe, airtight container or a heavy-duty freezer bag. For best results, portion the chicken and sauce into smaller servings.
• Storage: It can be frozen for up to 2-3 months.

1. Reheating:

• Refrigerated: Reheat in the microwave or oven until heated through. For the oven, cover with foil and bake at 350°F (175°C) for about 15-20 minutes.
• Frozen: Thaw in the refrigerator overnight before reheating. You can reheat from frozen in the oven at 350°F (175°C) for about 45-60 minutes or until heated through, covering with foil to avoid drying out.

By following these steps, you can keep your Baked Sweet and Sour Chicken fresh and flavorful for future meals.

The nutritional information for Baked Sweet and Sour Chicken can vary based on the recipe and portion size, but a typical serving (about 1 cup) generally contains:

• Calories: 250-350 kcal
• Protein: 20-30 grams
• Fat: 5-10 grams
• Saturated Fat: 1-3 grams
• Carbohydrates: 25-35 grams
• Dietary Fiber: 1-3 grams
• Sugars: 15-20 grams
• Cholesterol: 70-100 mg
• Sodium: 600-900 mg

For precise nutritional details, it’s best to use a recipe nutrition calculator, entering your specific ingredients and quantities. Adjustments to the recipe, like using less sugar or adding more vegetables, can alter these values.