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.
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:
- 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)
- It's got a good portion of your 5 a day - peppers, onions, sugar snap peas and loads of pineapple
- I've only used olive oil in the cooking and chicken coating
- 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!
- It's seriously tasty!!
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
Ingredients
Chicken:
- 5 chicken thigh fillets (500g/17.5oz) - (skinless)
- 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 (17oz) can of pineapple chunks in juice
- 150 g (1 ½ cups) sugar snap peas
To Serve:
- Boiled rice or noodles
- Chopped spring onions/scallions
INSTRUCTIONS
- Preheat your oven to 190C/375F (fan). 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.5 chicken thigh fillets (500g/17.5oz)
- In a medium-sized bowl, mix the cornflour, salt, pepper, garlic salt, and paprika. Pour your olive oil into 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.3 tbsp cornflour/cornstarch, ¼ tsp salt, ¼ tsp pepper, ½ tsp garlic salt, ½ tsp paprika, 3 tbsp olive oil
- 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.1 tbsp olive oil, 1 brown onion, 1 red pepper, 2 cloves of garlic, 1 thumb-sized piece of ginger, 9 tbsp tomato ketchup, 2 tbsp malt vinegar, 5 tbsp dark brown muscovado sugar, 475 g (17oz) can of pineapple chunks in juice, 150 g (1 ½ cups) sugar snap peas
- 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.Boiled rice or noodles, Chopped spring onions/scallions
✎ Notes
Nutrition
spiceinthecity says
That chicken looks delectable!! Yum, thanks for sharing 🙂
Nicky Corbishley says
Thanks for coming to check it out 🙂
Corina says
It sounds delicious and I love all the veggies packed into it.
Nicky Corbishley says
Thanks Corina. I was pleased to see the kids eating all the veggies up. I think they'd eat sprouts and cabbage if I put them in sweet and sour sauce 🙂
skd says
Love the idea Nicky. I love chinese food but fear to make it regularly for higher calories
Nicky Corbishley says
I know what you mean. I always feel a little guilty when cooking tea involved using a big pan of oil.
This one saves all the oil splatters on the cooker top too 🙂
Mr Fitz says
Baked? WOW!!! that's very cool! you just got bookmarked!
Nicky Corbishley says
Woo hoo thanks!! 🙂
Lori says
I absolutely love sweet and sour chicken! Looks great!
Nicky Corbishley says
Thanks Lori 🙂
Chitra Jagadish says
wow what a great thought....will definitely give a try with vegetarian option ....thanx a bunch for this awesome recipe....happy FF..
Nicky Corbishley says
Excellent! Glad you like it Chitra 🙂
Michelle @ Giraffes Can Bake says
Yum! this looks amazing. I love sweet and sour chicken but I can never order it from take out because I'm allergic to pineapple. This way I can swap out the pineapple for something else!
Nicky Corbishley says
So glad you like it Michelle. Since the recipe using the juice from the tinned pineapple, I'd probably replace that with a little orange juice and water.
MB@Bourbon and Brown Sugar says
Yum! What a great idea... I believe my family will LOVE this 🙂
Nicky Corbishley says
Thanks, hope they do 🙂
thebrookcook says
You have made the most beautiful sweet & sour chicken I have EVER seen!! 🙂
Nicky Corbishley says
Thanks for the lovely compliment (blush) 🙂
lapetitecasserole says
My hubby could die for this dish.... and he would be justified! It looks amazing even because of your amazing pictures! Thanks for bring tho amazing chicken to FF!
Nicky Corbishley says
heh heh, thanks! Glad you like it, and thanks for the photo compliments, my husband will be pleased (he takes a lot of my food photos)
Thalia @ butter and brioche says
cant remember the last time i made sweet and sour chicken, definitely going to be recreating the recipe.
Nicky Corbishley says
Excellent, really hope you like it Thalia!
emmasouthlondon says
What a great dish to bring to the party, Nicky -
and such beautiful photos, too.
I love your instructions - they are so clear.
Emma 🙂
Nicky Corbishley says
Thanks Emma, it's good to get some feedback. I never know whether I'm rambling too much or not explaining enough 🙂
HostessAtHeart says
Yum! This looks amazing!
Nicky Corbishley says
Thanks 🙂
Tracey@WhatsforDinnerDoc.com says
Yes, yes, yes. Love it Nicky. Pinned it. Thank you, Tracey
Nicky Corbishley says
Thanks for pinning Tracey 🙂
Lily says
Oh my, looks amazing, better than any take-out I've had, thanks for sharing:)
Nicky Corbishley says
Thanks Lily 🙂