Healthy Baked Sweet and Sour Chicken

ntroduction: Enjoy the irresistible flavors of our Healthy Baked Sweet and Sour Chicken, a lighter alternative to the traditional fried version. This dish features tender chicken baked to perfection and coated in a tangy, homemade sweet and sour sauce. By baking instead of frying and using wholesome ingredients, you get the full taste experience without the extra calories, making it a perfect choice for a weeknight meal.

Ingredients:

• For the Chicken:
  • 1 1/2 lbs boneless, skinless chicken breasts, cut into bite-sized pieces
  • 1/2 cup cornstarch
  • 2 large eggs, beaten
  • 2 tablespoons olive oil (for greasing the baking sheet)
  • Salt and pepper to taste
• For the Sweet and Sour Sauce:
  • 1/3 cup apple cider vinegar
  • 1/4 cup low-sodium soy sauce
  • 1/3 cup honey or maple syrup (for a refined sugar-free option)
  • 1/4 cup ketchup
  • 1 tablespoon cornstarch (dissolved in 2 tablespoons water)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon ginger powder

Instructions:

1. Preheat the Oven:
   • Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper and lightly grease it with olive oil.
2. Prepare the Chicken:
   • Season the chicken pieces with salt and pepper. Dredge each piece in cornstarch, then dip in the beaten eggs, ensuring they are fully coated.
   • Arrange the chicken pieces on the prepared baking sheet in a single layer. Bake for 20-25 minutes, turning halfway through, until the chicken is cooked through and golden brown.
3. Make the Sweet and Sour Sauce:
   • While the chicken is baking, whisk together the apple cider vinegar, soy sauce, honey (or maple syrup), ketchup, garlic powder, and ginger powder in a small saucepan. Bring to a gentle simmer over medium heat.
   • Add the cornstarch slurry (cornstarch dissolved in water) to the sauce and cook, stirring constantly, until the sauce thickens, about 3-5 minutes. Remove from heat and set aside.
4. Combine the Chicken and Sauce:
   • Once the chicken is done baking, transfer it to a large bowl. Pour the sweet and sour sauce over the chicken, tossing to coat each piece evenly.
5. Serve:
   • Serve the baked sweet and sour chicken hot, garnished with sesame seeds or chopped green onions if desired. Pair with steamed rice or stir-fried vegetables for a balanced meal.

Health Benefits:

• Lean Protein: Chicken breast is an excellent source of lean protein, helping to support muscle growth and maintain a healthy metabolism.
• No Added Refined Sugar: By using honey or maple syrup as the sweetener, this dish avoids refined sugars while still delivering a satisfying sweetness.
• Low in Fat: Baking the chicken instead of frying significantly reduces the amount of unhealthy fats, making this a heart-healthy choice.

Conclusion: Our Healthy Baked Sweet and Sour Chicken offers a flavorful, nutritious twist on the classic takeout favorite. With its perfectly balanced sweet and tangy sauce and tender baked chicken, this dish is a family-friendly option that’s sure to become a regular on your dinner menu.