Healthy Eating: Baked Sweet and Sour Chicken




Healthy Eating: Baked Sweet and Sour Chicken

Ingredients

Chicken:

• 3-4 boneless, skinless chicken breasts (about 2 pounds)

• Salt and pepper

• 1 cup cornstarch

• 2 large eggs, beaten

• 1/4 cup canola, vegetable or coconut oil

Sauce:

• 1/2 to 3/4 cup granulated sugar (depending on how sweet you want the sauce)

• 4 tablespoons ketchup

• 1/2 cup apple cider vinegar

• 1 tablespoon soy sauce

• 1 teaspoon garlic salt




Directions

1. Preheat the oven to 325 degrees F.

2. Cut the chicken breasts into 1-inch pieces. Season with salt and pepper. Place the cornstarch in a gallon-sized ziploc bag. Put the chicken into the bag with the cornstarch and seal, tossing to coat the chicken.

3. Whisk the eggs together in a shallow pie plate. Heat the oil in a large skillet over medium heat until very hot and rippling. Dip the cornstarch-coated chicken pieces in the egg and place them carefully in a single layer in the hot skillet.

4. Cook for 20-30 seconds on each side until the crust is golden but the chicken is not all the way cooked through (this is where it’s really important to have a hot skillet/oil). Place the chicken pieces in a single layer in a 9X13-inch baking dish and repeat with the remaining chicken pieces.

5. Mix the sauce ingredients together in a medium bowl and pour over the chicken. Bake for one hour, turning the chicken once or twice while cooking to coat evenly with sauce. Serve over hot, steamed rice.

Prep time: 10 mins | Cook time: 1 hour 10 mins | Yield: 4-6 servings

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