Healthier Baked Sweet and Sour Chicken

Baked Sweet and Sour Chicken - a healthier, veg-packed version of the Chinese classic. Tastes amazing and ready in less than 30 mins!
Course Dinner
Cuisine Asian
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 4 servings
Author Nicky Corbishley

Ingredients

Chicken:

  • 500 g chicken thigh fillets
  • 3 tbsp cornflour/cornstarch
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/2 tsp garlic salt
  • 1/2 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:

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.
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Nutritional Information is per serving, without serving suggestion of rice or noodles.

Nutritional Information

Calories: 619kcal | Carbohydrates: 53g | Protein: 23g | Fat: 35g | Saturated Fat: 7g | Cholesterol: 122mg | Sodium: 889mg | Potassium: 692mg | Fiber: 3g | Sugar: 40g | Vitamin A: 1820IU | Vitamin C: 73.5mg | Calcium: 69mg | Iron: 2.4mg
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