Baked Sweet and Sour Chicken

Prepare Time

• Preparation Time: 15 minutes
• Cooking Time: 1 hour
• Total Time: 1 hour 15 minutes

Ingredients

• The chicken coating:
  • 3-4 boneless chicken breasts
  • Salt and pepper to taste
  • 1 cup cornstarch
  • 2 eggs, beaten
  • 1/4 cup canola oil
• The sweet and sour sauce:
  • 3/4 cup sugar
  • 4 tbsp ketchup
  • 1/2 cup distilled white vinegar
  • 1 tbsp soy sauce
  • 1 tsp garlic salt

Directions

1. Preheat your oven to 325°F (163°C).
2. Season the chicken breasts with salt and pepper, then cut them into bite-sized pieces.
3. Dip the chicken pieces in cornstarch, then into the beaten eggs.
4. Heat canola oil in a pan and lightly brown the chicken on all sides, but do not cook through.
5. Place the browned chicken pieces in a baking dish.
6. In a separate bowl, mix together the ingredients for the sweet and sour sauce.
7. Pour the sauce evenly over the chicken in the baking dish.
8. Bake in the preheated oven for 1 hour, turning the chicken every 15 minutes to ensure it’s evenly coated with the sauce.
9. The chicken is done when it’s golden brown and the sauce has thickened.

Cook Notes

• The chicken should be lightly browned in the pan but will cook through in the oven.
• For a thicker sauce, you can add a cornstarch slurry (1 tablespoon cornstarch mixed with 1 tablespoon water) to the sauce mixture.

Variations

• Pineapple Version: Add chunks of pineapple to the baking dish for a fruity twist.
• Spicy Version: Include red pepper flakes in the sauce for added heat.

Keto Version

Use a sugar substitute

and keto-friendly ketchup in the sauce. Replace cornstarch with a keto-friendly alternative like almond flour for coating the chicken.

Low-Carb Version

Substitute sugar with a low-carb sweetener and use low-carb ketchup. For the coating, opt for a low-carb flour like coconut flour or a blend of almond flour and parmesan cheese.

Nutrition Information (Per Serving)

• Calories: Approximately 400 kcal
• Protein: 27 g
• Carbohydrates: 45 g (For low-carb and keto versions, this will be lower)
• Fat: 12 g (This may vary slightly in the keto version)
• Sodium: 800 mg (This can vary based on the soy sauce and garlic salt used)
• Fiber: 0 g (For low-carb and keto versions, this might be slightly higher)
• Sugar: 18 g (This will be significantly lower in the keto and low-carb versions)

Note: The nutritional values are approximate and can vary based on specific ingredients used and portion sizes.

Baked Sweet and Sour Chicken is a delightful way to enjoy a classic favorite with a healthier twist. It’s a testament to the fact that you don’t have to sacrifice flavor for nutrition. Whether you’re cooking for a family dinner or a special occasion, this dish is sure to impress with its perfect balance of sweet and tangy flavors, all bundled up in a healthier, oven-baked package. Enjoy this delicious and satisfying meal that’s sure to become a new favorite in your recipe collection!