RecipesDinner
Dinner
Sweet and Sour Chicken
Baked chicken, peppers, onion and pineapple glazed in a sweet and sour sauce, divided across plates with extra sauce spooned over. Baked, not fried.
- Serves
- 4
- Prep
- 20min
- Cook
- 25min
- Total
- 45min
Programs: Fat Loss, Muscle Gain, Lean Bulk and Recomp, Maintenance, Cholesterol
Per serving
- Calories
- 410kcal
- Protein
- 44.5g
- Carbs
- 32.3g
- Fat
- 12.1g
- Fibre
- 2.7g
Ingredients
For 4 servings · MetricUS
- 750gchicken breast
- 25gcornflourfor coating
- 2 tbspoil
- 2bell peppersany colour
- 1onion
- 227gpineapple chunks in juicekeep the juice
- 2 tbsptomato ketchupor passata
- 2 tbspsoy sauce
- 60mlrice vinegar
- 20gsugar
- 1 tbspcornflourfor the slurry
- 2 clovesgarliccrushed
- 2 cmfresh gingergrated
- 1¾ lbboneless skinless chicken breasts
- ¼ cupcornstarchfor coating
- 2 tbspoil
- 2bell peppersany color
- 1onion
- 8 ozcanned pineapple chunks in juicekeep the juice
- 3 tbspketchup
- 2 tbspsoy sauce
- ¼ cuprice vinegar
- 2 tbspsugar
- 1 tbspcornstarchfor the slurry
- 2 clovesgarlicminced
- 1 tbspfresh gingergrated
Method
Prep the oven.
Heat the oven to 220C fan (240C conventional, 465F).
Slide a large baking tray in to heat.
Prep the chicken.
Cut the chicken into large bite-size chunks.
Toss with the coating cornflour and a pinch of salt until each piece wears a thin dry dusting.
Start baking the chicken.
Pull the hot tray out.
Add 1 tbsp of the oil, tip in the chicken, and spread it into one layer with space between the pieces.
Bake for 12 minutes.
Prep the vegetables and sauce ingredients.
While it bakes, drain the pineapple and keep the juice.
Cut the peppers and onion into rough squares.
Crush the garlic and grate the ginger.
Whisk the sauce: pineapple juice, ketchup, soy sauce, rice vinegar and sugar.
In a small cup, stir the slurry cornflour into 2 tbsp cold water.
Finish baking.
Turn the chicken pieces.
Scatter the peppers and onion around them, drizzle the last of the oil, and bake for another 10 to 12 minutes until the chicken is cooked through and catching gold at the edges.
Cook the sauce.
Pour the sauce into a wide pan over medium heat.
Add the garlic and ginger and bring to a simmer.
Stir in the slurry and cook for a minute until it turns glossy and coats the back of a spoon.
Combine and serve.
Fold the baked chicken, peppers, onion and pineapple chunks through the sauce until everything is glazed.
Simmer one more minute.
Divide across four plates or bowls and spoon any extra sauce over the top.
Serve with steamed long-grain rice alongside.