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    Home > Dinner

    Healthier Baked Sweet and Sour Chicken

    Published: Aug 22, 2014 · Modified: May 12, 2018 by Nicky Corbishley

    Go to Recipe Print Recipe

    My Healthier Baked Sweet and Sour Chicken is a delicious, healthier version of the classic dish - sweet and sour chicken. Make at home, way better than a takeaway and much healthier too.

    Baked Sweet and Sour Chicken - a healthier, veg-packed version of the Chinese classic. Tastes amazing and ready in less than 30 mins!
    Sweet and Sour chicken is one of my favourite Chinese dishes, along with Peking duck, and Crispy Chilli Beef.  However, I do tend to regret getting a takeaway when I'm sat on the sofa later feeling overly full, thirsty and generally unhealthy.

    So this is my way of doing things at home.  I'm not denying it  - it's still got a bit of naughtiness in there, so it hasn't made my skinny eats category but this is way better than your average Chinese takeout.  'Why?' I hear you ask.  Well here we go:

    1. The chicken is covered in a light crispy coating that's baked not fried (and I don't mean it's fried for a couple of minutes first, and then finished off in the oven - this chicken is baked from the start)
    2. It's got a good portion of your 5 a day - peppers, onions, sugar snap peas and loads of pineapple
    3. I've only used olive oil in the cooking and chicken coating
    4. It's ready in less than half an hour - that's probably less time then it takes to order your takeaway and get it delivered!
    5. It's seriously tasty!!

    Baked Sweet and Sour Chicken - a healthier, veg-packed version of the Chinese classic. Tastes amazing and ready in less than 30 mins!
    I've used chicken thighs rather than breast meat, as it's much more moist and tender, and it lends itself well to being baked in the oven in small pieces.

    I like to cook the veg and sauce in a pan on the hob and then pour it over the chicken and place it back in the oven for the last 5 minutes of baking.  This means the chicken is thoroughly coated in the tasty sauce, and I can then put the baking dish straight on the table for everyone to help themselves.

    If you want to keep your chicken as crisp as possible, then i'd suggest letting the chicken cook in the oven for the full 20 minutes and serving the veg and sauce on the side so you can pour it on right before eating.  Serve with some boiled rice or noodles and you've got a great tasting, well balanced meal for the whole family!

    I’m bringing this recipe to share with my fellow blogging friends at Angie’s Fiesta Friday #30.  Every Friday we all get together to share our latest recipes.  Check it out 🙂

    Healthier Baked Sweet and Sour Chicken Recipe:

    Healthier Baked Sweet and Sour Chicken

    By: Nicky Corbishley
    Baked Sweet and Sour Chicken - a healthier, veg-packed version of the Chinese classic. Tastes amazing and ready in less than 30 mins!
    5 from 6 votes
    Rate this Recipe Print Recipe Pin Recipe
    Prep Time 15 mins
    Cook Time 20 mins
    Total Time 35 mins
    Course Dinner
    Cuisine Asian
    Servings 4 servings
    Calories 619 kcal

    Ingredients
     

    Chicken:

    • 500 g chicken thigh fillets
    • 3 tbsp cornflour/cornstarch
    • ¼ tsp salt
    • ¼ tsp pepper
    • ½ tsp garlic salt
    • ½ tsp paprika
    • 3 tbsp olive oil

    Vegetables and sauce:

    • 1 tbsp olive oil
    • 1 brown onion - peeled and chopped
    • 1 red pepper - chopped
    • 2 cloves of garlic - peeled and chopped/crushed
    • 1 thumb-sized piece of ginger - peeled and chopped finely
    • 9 tbsp tomato ketchup - check it's a gluten free version if you're gluten intolerant
    • 2 tbsp malt vinegar - replace with cider vinegar for gluten free
    • 5 tbsp dark brown muscovado sugar
    • 475 g can of pineapple chunks in juice
    • 150 g sugar snap peas

    To Serve:

    • Boiled rice or noodles
    • Chopped spring onions/scallions

    INSTRUCTIONS
     

    • Pre-heat your oven to 190c. Put a large baking dish in the oven to warm up. Take your chicken thigh fillets, trim off the excess fat and cut into bite sized chunks. Put to one side. In a medium sized bowl, mix the cornflour, salt, pepper, garlic salt and paprika. Pour your olive oil in another medium sized bowl. Place the chicken in the bowl with the cornflour, and mix, ensuring every piece of chicken is completely covered. Scoop out the chicken, and put it into the bowl with the olive oil in. Toss gently in the olive oil. Pour any leftover cornflour mixture onto the chicken, and mix it all up. You should end up with the chicken pieces looking well coated and a bit sticky. Carefully take your dish out of the oven and place the chicken into the dish in a single layer. Try not to bunch the chicken together. The more room it has, the more crispy it will get. Place in the oven to cook for 15 minutes.
    • Whilst the chicken is cooking, make your sauce. Add the olive oil to a medium sized pan, heat it up on a medium-to-high heat and add in the onions. Cook for 3 minutes, stirring every now and then, until the onions start to go translucent. Add the peppers and cook for a further minute. Add in the garlic and ginger and cook for another minute. Add the tomato ketchup, vinegar, dark brown sugar, and the tinned pineapple (including the juice) and stir. Bring to the boil, and then turn down the heat and let it bubble (stirring every so often) and thicken until your chicken is ready. Once the chicken is ready, add the sugar snap peas to the pan and give it a quick stir.
    • Take the chicken out of the oven, and pour over the vegetables and sauce and stir gently. Place back in the oven for another 5 minutes.
    • After 5 minutes take out of the oven and serve topped with spring onions/scallions. Also, serve with rice or noodles.

    ✎ Notes

    If you like your chicken crispier, then don't pour the sauce on in step 3. Simply cook your chicken for a total of 20 minutes and then serve it up alongside the sauce.
    .
    Nutritional Information is per serving, without serving suggestion of rice or noodles.

    Nutrition

    Calories: 619kcalCarbohydrates: 53gProtein: 23gFat: 35gSaturated Fat: 7gCholesterol: 122mgSodium: 889mgPotassium: 692mgFiber: 3gSugar: 40gVitamin A: 1820IUVitamin C: 73.5mgCalcium: 69mgIron: 2.4mg
    Keywords Fakeaway, Healthier
    Tried this recipe?Mention @KitchenSanctuary or tag #KitchenSanctuary on Instagram!

     

     

    Hi I’m Nicky

    I love to cook and I want to share with you my favourite, delicious family friendly recipes. I want to inspire you to create fantastic food for your family every day.

    Read More
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    Reader Interactions

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    1. Anne says

      February 19, 2023 at 11:17 pm

      5 stars
      This was so good. There is little fuss with dipping the chicken pieces into flour, egg etc. And even better, there’s no frying. Chicken had a nice crunch. I served chicken and vegetables with the sauce separately because I thought the chicken might go soggy. Family loved it. Easy and relatively quick to prepare. Thank you!

      Reply
    2. Julie says

      October 10, 2022 at 3:09 pm

      Can you use pork tenderloin fillet as an alternative to chicken?

      Reply
    3. Charlotte says

      May 02, 2022 at 5:43 pm

      5 stars
      Love this recipe as do my family. Easy, very little mess, easy to find ingredients and cooks the chicken beautifully (I use chicken breast and it's fine, seems to need a little longer in the oven for some reason though).

      Reply
    4. Debbie says

      April 25, 2022 at 11:51 am

      Hi Nicky is this 190 fan or electric temperature.

      Reply
    5. Heather Edwards says

      February 25, 2022 at 7:08 pm

      5 stars
      Loved this. I did the 20 min chicken version. Definitely make again. Remember to put the rice on half way through.

      Reply
    6. Helen says

      September 17, 2020 at 7:07 am

      5 stars
      This is possibly the best sweet and sour chicken I have ever cooked, delicious

      Reply
    7. alison boyes says

      March 02, 2020 at 5:16 pm

      5 stars
      great recipe lovely flavours and easy to cook

      Reply
    8. Tom says

      May 15, 2018 at 4:11 pm

      5 stars
      Such a quick fab dinner, just as quick as ordering a takeaway and so much better for you.

      Reply
    9. Zbritalia says

      January 31, 2017 at 5:57 am

      Would rice flour or a gf flour mix also work in place of corn flour?

      Reply
      • Nicky Corbishley says

        January 31, 2017 at 7:08 am

        Hi Zbritalia, the cornflour gives it quite a light coating. I think rice or gf flour might be a bit too thick for oven baking, although I think it would work if you were shallow frying the coated chicken in oil.

        Reply
    10. Danielle says

      February 21, 2015 at 2:30 pm

      Ohhhh Nicky!!! Made this last night... Awesome!! You should put eggless in the title. That was a selling point for me!! Thank you for this!

      Reply
      • Nicky Corbishley says

        March 11, 2015 at 10:43 am

        Thanks Danielle, so glad you liked it!

        Reply
    11. eclecticoddsnsods says

      August 30, 2014 at 5:13 pm

      i love sweet and sour chicken and your pics are great. Found you also on bloglovin so have followed you there 😀

      Reply
      • Nicky Corbishley says

        September 01, 2014 at 9:50 am

        excellent thanks! I'm just getting to grips with bloglovin, but you've given me a good reminder to go and have a good look!

        Reply
    12. radhikasethi says

      August 24, 2014 at 5:08 pm

      One of my favs! Yours look amazing!

      Reply
      • Nicky Corbishley says

        August 27, 2014 at 9:53 am

        Thanks!

        Reply
    13. cookingwithauntjuju.com says

      August 24, 2014 at 4:30 pm

      I love sweet and sour period - whether it is chicken, pork, shrimp or just a sauce to dip egg rolls in. This is a different twist which I like except for the chicken thighs. I know they are moister, etc. - I just always use breast meat 🙂

      Reply
      • Nicky Corbishley says

        August 27, 2014 at 9:55 am

        Yeah, chicken thighs are a little fiddlier to prepare. I haven't tried this one with chicken breast, but I might give it a go to compare.

        Reply
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    Hi I’m Nicky

    I love to cook and I want to share with you my favourite, delicious family friendly recipes. I want to inspire you to create fantastic food for your family every day.

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