Introduction:
Baked Sweet and Sour Chicken is a delightful dish that marries the tangy sweetness of a flavorful sauce with tender chicken pieces, all baked to perfection.
This dish is a healthier alternative to its fried counterpart, making it a popular choice for families looking to enjoy Asian-inspired cuisine without excessive oil. With its vibrant colors and appetizing flavors, this dish is perfect for weeknight dinners or special occasions.
History
Sweet and sour chicken has its origins in Chinese cuisine, particularly in Cantonese cooking.
The dish traditionally features a combination of vinegar, sugar, and other seasonings that balance out the tastes. Over the years, it has evolved into many variations, particularly in Western adaptations where it often includes bell peppers and pineapples.
The baked version provides a healthier spin, enabling food enthusiasts to enjoy this beloved dish without sacrificing flavor.
Ingredients:
For the Chicken:
1.5 pounds boneless, skinless chicken breasts, cut into bite-sized pieces
1 cup cornstarch
2 large eggs, beaten
1 teaspoon salt
1 teaspoon black pepper
2 tablespoons vegetable oil
For the Sweet and Sour Sauce:
1 cup granulated sugar
1/3 cup apple cider vinegar
1/4 cup ketchup
1 tablespoon soy sauce
1 tablespoon cornstarch mixed with 2 tablespoons water (for thickening)
For the Vegetables:
1 red bell pepper, chopped
1 green bell pepper, chopped
1 onion, chopped
1 cup pineapple chunks (fresh or canned)
Instructions:
Step 1:
Preparation
Preheat the oven to 400°F (200°C).
Grease a large baking dish or sheet with cooking spray or line it with parchment paper.
Step 2:
Breading the Chicken
In a bowl, combine the cornstarch, salt, and pepper.
Dip each piece of chicken into the eggs, then coat with the cornstarch mixture.
Shake off any excess.
In a large skillet over medium-high heat, add the vegetable oil.
Once hot, add the coated chicken pieces in batches, searing them until golden brown on all sides (about 3-4 minutes).
They do not need to be cooked through.
Step 3:
Preparing the Sweet and Sour Sauce
While the chicken is browning, whisk together the sugar, apple cider vinegar, ketchup, and soy sauce in a separate bowl.
Once combined, add the cornstarch mixed with water and stir until it thickens slightly.
Step 4:
Assembling the Dish
In the prepared baking dish, place the browned chicken, chopped bell peppers, onion, and pineapple.
Pour the sweet and sour sauce over the chicken and vegetables, ensuring everything is well coated.
Step 5:
Baking
Bake in the preheated oven for 25-30 minutes, stirring halfway through, until the chicken is cooked through and the vegetables are tender.
Step 6:
Serving
Serve warm over steamed rice or noodles for a complete meal.
Benefits
Baked Sweet and Sour Chicken is not only delicious but also offers several health benefits. Chicken is an excellent source of lean protein, essential for muscle repair and overall health. The colorful vegetables provide a variety of vitamins and minerals, contributing to a well-rounded diet. This baked version, instead of fried, significantly reduces the amount of unhealthy fats while still delivering on crunch and flavor.
Nutrition (per serving, assuming 6 servings)
Calories: ~320
Protein: 25g
Fat: 7g
Carbohydrates: 48g
Fiber: 2g
Sugar: 24g
Conclusion
Baked Sweet and Sour Chicken is a delightful dish that perfectly combines flavors and textures. Its rich history and global adaptations highlight its popularity in various cuisines, from Chinese takeout to homemade family favorites. By choosing a baked version, you embrace a healthier lifestyle while still indulging in a delicious meal. Enjoying this dish with loved ones will create new memories, all while savoring each flavorful bite.
Love for the Recipe
This dish not only satisfies hunger but also brings people together, making it a wonderful centerpiece for family dinners. Sharing a meal that evokes warmth and joy, such as Baked Sweet and Sour Chicken, strengthens relationships and creates lasting memories. So gather your loved ones, indulge in this delightful recipe, and enjoy a taste of happiness in every bite!