Low Fat Sweet & Sour Chinese Chicken, Baked in Oven

20m
Prep Time

25m
Cook Time

45m
Ready In

Recipe: #12672

June 01, 2014

Categories: Chicken, Pineapple, Sunday Dinner, Oven Bake Gluten-Free, High Protein, Low Fat, No Eggs, Non-Dairy, Boneless Pieces, Chicken Dinner, more

recipe by:
TiaMia

"Adapted from Appetite for China. Chinese-style chicken with pineapple chunks and red bell pepper tossed in a sticky sweet & sour pan sauce. The chicken is baked instead of fried, same great taste but less fat and calories"

Original is 4 servings

Metric US

I've Tried It

Nutritional

Serving Size: 1 (288.7 g)
Calories 374.6
Total Fat - 9.7 g
Saturated Fat - 2.6 g
Cholesterol - 153.1 mg
Sodium - 1029.9 mg
Total Carbohydrate - 41.8 g
Dietary Fiber - 1.6 g
Sugars - 24.5 g
Protein - 29.5 g
Calcium - 44.2 mg
Iron - 2.3 mg
Vitamin C - 48.8 mg
Thiamin - 0.2 mg

Step 1

Preheat oven to 400 degrees F. Grease a large baking sheet from edge to edge.

Step 2

Add the chicken to a large bowl, season with salt and pepper, toss well. Sprinkle with half the cornstarch, toss then sprinkle with the remaining half and toss again (it will get thick and sticky).

Step 3

Use tongs to place the chicken on the baking sheet, close together but not touching, once you set them down don't move them. Bake until cooked through the center, 8 - 14 minutes depending on their size.

Step 4

While the chicken cooks: In a medium mixing bowl whisk all the sauce ingredients together. Set aside.

Step 5

In a large skillet or wok heat a tablespoon of oil over medium-low heat and cook the bell pepper, stirring often, until tender. Add the garlic and ginger, cook until fragrant about 2 minutes.

Step 6

Add pineapple and sauce, turn heat up to medium, stir to coat and let cook 2 minutes. In a small bowl whisk the cold water and cornstarch together to make the slurry. Mix it into the sauce.

Step 7

Turn the heat back down to low. Use a thin metal spatula to scrape the cooked chicken up off the pan and add it to the sauce. Toss to coat well and keep tossing until a glaze starts to form - about 2 minutes. Don't cook much longer than that or the sauce will reduce down too much and the flavors may become too strong. Remove the pan from the heat. Let set 5 minutes to thicken up further.