Ingredients:
For the Chicken:
- 1.5 lbs boneless, skinless chicken breasts, cut into bite-sized pieces
- 1 cup cornstarch
- 2 large eggs, beaten
- Salt and pepper to taste
For the Sauce:
- 1/2 cup ketchup
- 1/3 cup rice vinegar
- 1/4 cup reduced-sodium soy sauce
- 1/4 cup honey or sugar substitute
- 1 tablespoon cornstarch
- 1 teaspoon garlic powder
- 1 teaspoon ginger powder
- 1/2 cup water
Other Ingredients:
- 1 bell pepper, diced
- 1 cup pineapple chunks (fresh or canned)
- 1 tablespoon sesame seeds (optional, for garnish)
- Chopped green onions (optional, for garnish)
Instructions:
- Preheat the Oven:
- Preheat your oven to 400°F (200°C).
- Prepare the Chicken:
- Season the chicken pieces with salt and pepper.
- Coat each piece in cornstarch, dip in beaten eggs, and place on a baking sheet lined with parchment paper.
- Bake the Chicken:
- Bake in the preheated oven for 20-25 minutes or until the chicken is cooked through and crispy.
- Prepare the Sauce:
- While the chicken is baking, whisk together ketchup, rice vinegar, soy sauce, honey or sugar substitute, cornstarch, garlic powder, ginger powder, and water in a saucepan.
- Bring the sauce to a simmer over medium heat, stirring continuously until it thickens. Remove from heat.
- Combine Chicken, Sauce, and Vegetables:
- In a large mixing bowl, toss the baked chicken, diced bell pepper, and pineapple chunks.
- Pour the sweet and sour sauce over the chicken and vegetables, coating them evenly.
- Bake Again:
- Transfer the coated mixture back to the baking sheet.
- Bake for an additional 10-15 minutes or until the sauce is bubbly.
- Garnish and Serve:
- Garnish with sesame seeds and chopped green onions if desired.
- Serve over rice or cauliflower rice for a lower-point option.
Nutritional Information (Approximate, per serving):
- Calories: 350-400 calories
- Protein: 30-35g
- Carbohydrates: 45-50g
- Fat: 6-8g
- Fiber: 3-5g
