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Baked Sweet and Sour Chicken

Baked Sweet and Sour Chicken

Ingredients:

  • 1 lb boneless, skinless chicken breast, cut into bite-sized cubes
  • 1/2 cup all-purpose flour (or whole wheat flour for more fiber)
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 2 large eggs, beaten
  • Cooking spray (or olive oil spray)

For the Sweet and Sour Sauce:

  • 1/4 cup apple cider vinegar
  • 1/4 cup ketchup (preferably no added sugar)
  • 1/4 cup honey or sugar-free maple syrup
  • 1 tbsp soy sauce (low-sodium for fewer points)
  • 1 tsp cornstarch (to thicken)
  • 1/4 tsp ginger powder (optional)

Instructions:

  1. Prepare the Chicken:
    • Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or a silicone baking mat for easy cleanup.
    • In a bowl, mix together the flour, garlic powder, onion powder, salt, and pepper.
    • Dip the chicken pieces into the beaten eggs, then coat them with the flour mixture, ensuring each piece is evenly coated. Shake off any excess flour.
  2. Bake the Chicken:
    • Place the coated chicken pieces on the prepared baking sheet in a single layer. Lightly spray them with cooking spray or olive oil spray.
    • Bake for 20-25 minutes, flipping halfway through, until the chicken is golden brown and cooked through (internal temperature should reach 165°F or 74°C).
  3. Make the Sweet and Sour Sauce:
    • While the chicken is baking, combine the apple cider vinegar, ketchup, honey (or sugar-free syrup), soy sauce, cornstarch, and ginger powder (if using) in a small saucepan over medium heat.
    • Bring the mixture to a simmer, whisking occasionally, until the sauce thickens and becomes glossy (about 3-5 minutes).
    • Taste and adjust sweetness or tanginess as needed. If you prefer it sweeter, add a little more honey or sugar-free syrup.
  4. Coat the Chicken:
    • Once the chicken is done baking, remove it from the oven. In a large bowl, toss the baked chicken with the sweet and sour sauce until well coated.
  5. Serve:
    • Serve the Baked Sweet and Sour Chicken over steamed rice, cauliflower rice, or a side of veggies. Garnish with chopped green onions or sesame seeds if desired.

WW Points (Approximate per serving):

  • Freestyle Points: About 4-5 points per serving (for 1/4 of the recipe, depending on portion size and ingredients).
  • SmartPoints: Approximately 5 points per serving.

Tips:

  • Chicken Alternatives: You can use chicken thighs instead of breasts for a slightly richer flavor, but keep in mind it will add a few extra points.
  • Veggie Add-ins: To make the dish even more filling and colorful, add bell peppers, onions, or pineapple to the sweet and sour chicken before baking or stir them in with the sauce.
  • Sauce Adjustments: Feel free to adjust the sweetness or tanginess of the sauce based on your preferences. You can also add a little chili sauce or red pepper flakes if you like some heat!

This Baked Sweet and Sour Chicken is a healthier, WW-friendly alternative to the takeout version, and it’s simple to make with plenty of flavor! Enjoy!