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Baked Sweet and Sour Chicken

Baked Sweet and Sour Chicken

A healthier version of Sweet & Sour Chicken with less sugar and extra flavors, cooked to perfection in just 40 minutes.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Chicken, Stir Fry
Cuisine American Chinese
Servings 4 servings
Calories 528 kcal

Equipment

  • oven
  • large skillet
  • ziplock bag
  • baking tray
  • paper towels

Ingredients
  

Chicken

  • 1 lb chicken breast, cut into bite size cubes approximately 500 g
  • ½ teaspoon salt
  • 1 large or 2 small eggs, lightly beaten enough to coat chicken
  • 1 cup cornstarch / cornflour placed in a large ziplock bag
  • 3 to 5 tablespoon oil (vegetable, canola)
  • oil spray

Stir Fry

  • ½ tablespoon oil
  • 1 clove garlic
  • 1 small onion, cut into large dice
  • ½ red bell pepper cut into bite size pieces
  • ½ green bell pepper cut into bite size pieces
  • 1 can canned pineapple pieces in natural juice separate pineapple from juice, approximately 8oz/250g

Sauce

  • ½ cup sugar white or brown
  • ⅓ cup apple cider vinegar
  • 2 to 3 tablespoon pineapple juice from the canned pineapple pieces
  • 3 tablespoon ketchup in Australia: tomato sauce
  • 1 teaspoon Worcestershire sauce
  • 1 teaspoon soy sauce
  • 1 teaspoon Oyster Sauce
  • ¼ teaspoon salt

Thickener

  • 1 tablespoon cornflour / corn starch
  • 4 tablespoon water mixed together

Instructions
 

Preparation

  • Preheat oven to 200C/390F.
  • Place chicken in a bowl, sprinkle with salt then add the egg. Mix to coat all chicken with egg, then drain out excess egg.
  • Working a handful at a time, shake excess egg mixture off chicken then place chicken in ziplock bag. When all the chicken is in the bag, seal and shake well to coat chicken in cornflour. Discard excess cornflour.
  • Heat oil in a large skillet on high. Add chicken and cook briefly for 2 minutes, turning, just to make the outside light golden and a bit crispy. The chicken should be raw inside.
  • Transfer to baking tray, spray with oil and bake for 15 to 20 minutes until it becomes a little more golden brown and is crispy.

Making the Sauce

  • Discard oil in the skillet and wipe briefly with paper towels. Reduce heat to medium high and heat ½ tablespoon oil. Add garlic and sauté for 20 seconds, then add onion and cook for 2 minutes.
  • Add bell peppers and cook for 1 minute.
  • Add Sauce ingredients. Stir until sugar has dissolved and the sauce begins to bubble.
  • Add Thickener. Bring to simmer, stirring constantly. Cook until it thickens to a syrup consistency - about 3 minutes.
  • Stir through pineapple pieces (just to warm) and remove from stove.
  • When the chicken is done, add it into the skillet and toss to coat in the sauce. Serve immediately with rice or Cauliflower Rice.

Notes

Key sauce ingredients make it taste like restaurant quality. Uses less sugar than typical recipes.

Nutrition

Serving: 312gCalories: 528kcalCarbohydrates: 54gProtein: 42.7gFat: 16gSaturated Fat: 1.7gCholesterol: 148mgSodium: 825mgPotassium: 526mgFiber: 1.7gSugar: 34.8gVitamin A: 1150IUVitamin C: 92.4mgCalcium: 40mgIron: 2.3mg
Keyword baked chicken, Baked Sweet and Sour Chicken, Chinese restaurant sauce, easy chicken recipe, healthy chicken recipe, Sweet and Sour Chicken
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