Here’s a recipe for Baked Sweet and Sour Chicken that can be adjusted to align with a Weight Watchers plan. It’s important to note that the point values may fluctuate based on the specific ingredients and portion sizes used, so it’s advisable to calculate the points according to your own ingredients and serving sizes.
Ingredients:
For the chicken:
1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
Salt and pepper, to season
1 cup cornstarch
2 large eggs, beaten
Cooking spray
For the sweet and sour sauce:
1/2 cup reduced-sugar ketchup
1/4 cup rice vinegar
1/4 cup reduced-sodium soy sauce
1/4 cup granulated sugar substitute (such as erythritol or Stevia)
2 cloves garlic, minced
1 teaspoon grated fresh ginger
1/4 cup water
1 tablespoon cornstarch
For the vegetables:
1 red bell pepper, cut into chunks
1 green bell pepper, cut into chunks
1 small onion, cut into chunks
1 cup pineapple chunks (fresh or canned in juice, drained)
Instructions:
Preheat your oven to 400°F (200°C).
Season the chicken pieces with salt and pepper.
Place the cornstarch in a shallow dish and the beaten eggs in another shallow dish.
Coat each piece of chicken evenly with cornstarch, then dip it into the beaten eggs.
Heat a large non-stick skillet over medium-high heat and apply cooking spray.
Brown the coated chicken pieces in the skillet until crispy, approximately 2-3 minutes per side. It may be necessary to do this in batches to prevent overcrowding. Set aside the cooked chicken.
In a separate saucepan, combine all the sweet and sour sauce ingredients: ketchup, rice vinegar, soy sauce, sugar substitute, minced garlic, grated ginger, water, and cornstarch. Cook over medium heat, stirring constantly, until the sauce thickens, about 3-4 minutes. Remove from heat once thickened.
In a large baking dish, combine the cooked chicken, bell peppers, onion, and pineapple chunks. Pour the sweet and sour sauce over them and gently toss to coat evenly.
Cover the baking dish with foil and bake in the preheated oven for about 20-25 minutes, or until the chicken is fully cooked and the vegetables are tender.
Serve your Baked Sweet and Sour Chicken over steamed rice or cauliflower rice for a low-carb option. Optionally, garnish with chopped green onions or sesame seeds.
Remember to calculate the Weight Watchers points based on your specific ingredients and serving sizes, as values may vary. Enjoy your delicious, healthier sweet and sour chicken!