Healthier Baked Sweet and Sour Chicken
Try this Healthier Baked Sweet and Sour Chicken recipe, or contribute your own.
Try this Healthier Baked Sweet and Sour Chicken recipe, or contribute your own.
- 1/2 tsp paprika
- 1/4 tsp salt
- 1 tbsp. olive oil
- 1/4 tsp pepper
- 1/2 tsp garlic salt
- 1 red pepper chopped
- chicken:
- 3 tbsp. olive oil
- to serve:
- 500 g chicken thigh fillets
- 3 tbsp. cornflour
- vegetables and sauce:
- 1 brown onion peeled and chopped
- 2 cloves of garlic peeled and chopped/crushed
- 1 x thumb-sized piece of ginger peeled and chopped finely
- 9 tbsp. tomato ketchup (check it's a gluten free version i
- 3 tbsp. malt vinegar
- 5 tbsp. dark brown muscovado sugar
- 475 g can of pineapple chunks in juice
- 150 g sugar snap peas
- boiled rice or noodles
- chopped spring onions/scallions
- Carbohydrate 4.81508864983974 g
- Cholesterol 103.75 mg
- Fat 32.0879366746795 g
- Fiber 1.71575086134519 g
- Protein 25.9531358052885 g
- Saturated Fat 5.00698922275641 g
- Serving Size 1 1 Serving (222g)
- Sodium 183.52009775641 mg
- Sugar 3.09933778849455 g
- Trans Fat 1.7257916746795 g
- Calories 413 calories
Step-by-step
- Pre-heat your oven to 190c. Put a large baking dish in the oven to warm up.
- Take your chicken thigh fillets, trim off the excess fat and cut into bite sized chunks. Put to one side.
- In a medium sized bowl, mix the cornflour, salt, pepper, garlic salt and paprika.
- Pour your olive oil in another medium sized bowl.
- Place the chicken in the bowl with the cornflour, and mix, ensuring every piece of chicken is completely covered.
- Scoop out the chicken, and put it into the bowl with the olive oil in. Toss gently in the olive oil.
- Pour any leftover cornflour mixture onto the chicken, and mix it all up. You should end up with the chicken pieces looking well coated and a bit sticky.
- Carefully take your dish out of the oven and place the chicken into the dish in a single layer. Try not to bunch the chicken together. The more room it has, the more crispy it will get.
- Place in the oven to cook for 15 minutes.
- Whilst the chicken is cooking, make your sauce. Add the olive oil to a medium sized pan, heat it up on a medium-to-high heat and add in the onions. Cook for 3 minutes, stirring every now and then, until the onions start to go translucent.
- Add the peppers and cook for a further minute.
- Add in the garlic and ginger and cook for another minute.
- Add the tomato ketchup, vinegar, dark brown sugar, and the tinned pineapple (including the juice) and stir.
- Bring to the boil, and then turn down the heat and let it bubble (stirring every so often) and thicken until your chicken is ready.
- Once the chicken is ready, add the sugar snap peas to the pan and give it a quick stir.
- Take the chicken out of the oven, and pour over the vegetables and sauce and stir gently.
- Place back in the oven for another 5 minutes.
- After 5 minutes take out of the oven and serve topped with spring onions/scallions. Also, serve with rice or noodles.
Healthier Baked Sweet and Sour Chicken: A Busy Woman's Delight
As a working mom, time is my most precious commodity. Dinner needs to be quick, healthy, and delicious – a trifecta that can feel impossible to achieve on a busy weeknight. That's why I've fallen in love with this healthier baked sweet and sour chicken recipe. It's a game-changer, offering a flavorful and satisfying meal without sacrificing my precious evening hours or my family's nutritional needs.
Forget the takeout menus and the greasy, overly-sugary versions of sweet and sour chicken. This recipe is a testament to how you can make a restaurant-quality meal at home, easily and efficiently. The baking method is key; it produces wonderfully crispy chicken without the need for excessive frying, cutting down on fat and calories while maintaining the satisfying texture we all crave. The vibrant sauce is bursting with flavor, and the best part? It comes together quickly, even on those nights when you're juggling work calls and homework help simultaneously.
Why This Recipe Works:
Time-Saving: Baking the chicken means less active cooking time. While the chicken bakes, you can whip up the sauce. It's multi-tasking made easy!
Healthier Ingredients: This recipe uses less oil than traditional frying methods, and focuses on fresh vegetables and a balanced sauce, reducing the sugar content often found in takeout versions.
Flavorful and Satisfying: The sweet and sour sauce is perfectly balanced, a delightful combination of tangy vinegar, sweet brown sugar, and the juicy pineapple chunks. It's a crowd-pleaser, guaranteed to get everyone around the table happy.
Adaptable: Feel free to add your favorite vegetables to the sauce, such as broccoli, carrots, or mushrooms. The beauty of this recipe is its versatility; adjust it to fit your family's preferences and what's readily available in your fridge.
Family Friendly: This recipe is easy enough for even novice cooks to master, and the kids will love the sweet and sour flavors.
Beyond the practicality, this dish is a reflection of my values. I'm committed to providing wholesome meals for my family, and this recipe exemplifies that commitment perfectly. It's a reminder that healthy eating doesn't have to be complicated or time-consuming. With a little planning and a few smart substitutions, you can enjoy delicious, family-friendly meals that nourish your body and soul, even with the demands of modern life.
Serving Suggestions:
Serve the baked sweet and sour chicken over fluffy white rice or with a side of egg noodles. The sauce is perfect for soaking up with either of these options. For an extra touch of freshness, garnish with chopped green onions or sesame seeds.
Leftovers:
This recipe also makes great leftovers! The flavors actually deepen overnight, and it's a fantastic lunch option for the next day. You can reheat it in the microwave or in a skillet over medium heat.
I hope you enjoy this recipe as much as my family and I do. It's become a staple in our weekly meal rotation, and I know it will become a go-to for you, too. Remember, healthy eating can be easy, delicious, and completely achievable, even on the busiest of days.
Enjoy!
