Baked Sweet ‘n’ Sour Chicken

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serves: 4 – size:  1 1/3 cups – calories: 280 – carbs: 27g – fat: 9g 

Ingredients

  •  1 lb boneless skinless chicken breasts, cut into 1 inch cubes
  • 1/3 cup + 1 tbsp cornstarch
  • 2 tbsp olive oil
  • 1 (8oz) can juice packed pineapple chunks
  • 1/4 cup reduced sugar ketchup
  • 2 tbsp rice vinegar
  • 2 tbsp lowered sodium soy sauce
  • 1 tbsp minced garlic
  • 1 tsp stevia
  • 1 small red onion, chopped
  • 1 red bell pepper, chopped
  • 1 green bell pepper, chopped
  • 5 green onions, thinly sliced

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Directions

  1. Preheat the oven to 350F. Spray an 11x7inch baking dish with nonstick cooking spray.
  2. Place the chicken and 1/3 cup of the cornstarch in a large resealable bag. Seal and shake the bag a few times to evenly coat the chicken.
  3. In a wok or large skillet, heat the olive oil over medium high heat. Add the chicken in a single layer and cook the chicken until browned all over but not cooked through, 1-2 min, turning the chicken occasionally. Remove from the heat.
  4. Drain the pineapple and reserve the juice for the sauce.
  5. In a small bowl, whisk together the reserved pineapple juice, ketchup, rice vinegar, soy sauce,  salt, pepper, garlic, stevia and remaining 2 teaspoons of the cornstarch.
  6. Place the browned chicken pieces in the bottom of the prepared baking dish. Add the pineapple chunks, onion and bell peppers. Pour the sauce evenly over the chicken and vegetables.
  7. Cover the baking dish loosely with foil and bake until sauce is bubbling and the chicken is cooked through, about 45 min. Stir the chicken mixture and rotate the pan front to back halfway through the baking time to ensure that it cooks evenly.
  8. To serve, garnish with green onions.

Baked Sweet ‘n’ Sour Chicken

Ingredients

  • 1 lb boneless skinless chicken breasts, cut into 1 inch cubes
  • 1/3 cup + 1 tbsp cornstarch
  • 2 tbsp olive oil
  • 1 (8oz) can juice packed pineapple chunks
  • 1/4 cup reduced sugar ketchup
  • 2 tbsp rice vinegar
  • 2 tbsp lowered sodium soy sauce
  • 1 tbsp minced garlic
  • 1 tsp stevia
  • 1 small red onion, chopped
  • 1 red bell pepper, chopped
  • 1 green bell pepper, chopped
  • 5 green onions, thinly sliced

Instructions

  1. Preheat the oven to 350F. Spray an 11x7inch baking dish with nonstick cooking spray.
  2. Place the chicken and 1/3 cup of the cornstarch in a large resealable bag. Seal and shake the bag a few times to evenly coat the chicken.
  3. In a wok or large skillet, heat the olive oil over medium high heat. Add the chicken in a single layer and cook the chicken until browned all over but not cooked through, 1-2 min, turning the chicken occasionally. Remove from the heat.
  4. Drain the pineapple and reserve the juice for the sauce.
  5. In a small bowl, whisk together the reserved pineapple juice, ketchup, rice vinegar, soy sauce, salt, pepper, garlic, stevia and remaining 2 teaspoons of the cornstarch.
  6. Place the browned chicken pieces in the bottom of the prepared baking dish. Add the pineapple chunks, onion and bell peppers. Pour the sauce evenly over the chicken and vegetables.
  7. Cover the baking dish loosely with foil and bake until sauce is bubbling and the chicken is cooked through, about 45 min. Stir the chicken mixture and rotate the pan front to back halfway through the baking time to ensure that it cooks evenly.
  8. To serve, garnish with green onions.
http://revampfitness.com/baked-sweet-n-sour-chicken/

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