Inline image 1

Baked Sweet and Sour Chicken

Baked Sweet and Sour Chicken

Baked Sweet and Sour Chicken

Baked Sweet and Sour Chicken

This recipe knocks off over 100 calories and is actually better than the restaurant version. Seriously!

Skinny Sweet and Sour Chicken

Prep time: 10 minutes

Cook time: 50 minutes

Yield: 4 servings

Serving size: 1¾ cups

Ingredients

  • 1 pound boneless, skinless chicken breasts, cut into 1-inch cubes
  • ⅓ cup plus 2 teaspoons cornstarch
  • 2 tablespoons extra virgin olive oil
  • 8-ounce can Del Monte® Pineapple Chunks in 100% Juice, reserve juice
  • ¼ cup Heinz® Low Sugar Tomato Ketchup
  • 2 tablespoons rice vinegar
  • 1 tablespoon less sodium soy sauce
  • 1 teaspoon minced garlic
  • 1 teaspoon stevia
  • ⅛ teaspoon red pepper flakes
  • 1 small onion, chopped
  • 1 red bell pepper, chopped
  • 1 yellow bell pepper, chopped
  • 3 green onions, thinly sliced

Instructions

  1. Preheat the oven to 350° F. Spray an 11x7-inch baking dish with nonstick cooking spray; set aside.
  2. Place ⅓ cup of the cornstarch and the chicken into a large resealable bag. Seal and shake the bag a few times to evenly coat the chicken.
  3. Add the olive oil to a wok or large skillet over medium-high heat. Once heated, add the chicken in a single layer.
  4. Cook the chicken for 1 to 2 minutes. Cook the chicken for 1 to 2 minutes on each side, until browned but not cooked through; remove from heat.
  5. Drain the pineapple and reserve the juice (should be about ½ cup) to be used in the sauce in the next step.
  6. In a small bowl, whisk together the reserved pineapple juice, ketchup, rice vinegar, soy sauce, garlic, stevia, red pepper flakes, and remaining 2 teaspoons of the cornstarch.
  7. Place the browned chicken pieces in the bottom of the prepared baking dish. Add the pineapple chunks, onion, red and yellow bell peppers. Pour the sauce evenly over the chicken and vegetables.
  8. Cover loosely with foil and bake for 45 minutes until the sauce is bubbly and the chicken is cooked through. Turn the chicken mixture halfway through baking time to evenly cook.
  9. To serve, garnish with the green onions.

Nutrition Information

Per Serving: (1¾ cups)

Calories: 294

Fat: 10g

Carbohydrates: 29g

Fiber: 3g

Sugar 13g

Protein: 24g

WWP+: 6

http://www.skinnymom.com/skinny-sweet-and-sour-chicken/