Weight War’s (W-W) Baked Sweet and Sour Chicken is a guilt-free and flavor-packed twist on the classic takeout favorite. This delightful recipe allows you to enjoy the sweet and tangy goodness of sweet and sour chicken while staying mindful of your Smart Points. With a combination of lean protein, colorful vegetables, and a homemade sweet and sour sauce, this baked version offers a healthier alternative without sacrificing taste.
The success of this W-W Baked Sweet and Sour Chicken lies in the choice of wholesome ingredients. Opt for boneless, skinless chicken breast or thigh meat for a lean protein source. Load up on a variety of colorful bell peppers, pineapple chunks, and onions to add both nutrition and vibrant flavors. The homemade sweet and sour sauce, crafted with smart ingredient choices, ensures a deliciously balanced taste without excessive points.
Creating this delightful dish involves a few simple steps. Begin by coating the chicken pieces in a light breading using whole-wheat flour or a suitable W-W-friendly alternative. Bake the chicken until golden brown and crispy, eliminating the need for deep-frying. Meanwhile, sauté the bell peppers, onions, and pineapple in a flavorful sweet and sour sauce. Combine the baked chicken with the sautéed vegetables and sauce, allowing the flavors to meld for a mouthwatering result.
Smart Points Consideration:
For those following the Weight War’s program, this recipe is designed with Smart Points in mind. By choosing lean protein, incorporating plenty of vegetables, and carefully crafting the sweet and sour sauce, the overall point count remains reasonable. This ensures that you can savor the deliciousness of sweet and sour chicken while staying within your Smart Points allowance.
Enhance the presentation and nutritional value of WW Baked Sweet and Sour Chicken by serving it over cauliflower rice or brown rice. The light and fluffy texture of cauliflower rice complements the saucy chicken, while brown rice adds a hearty element. Garnish with chopped green onions and sesame seeds for a finishing touch that adds both color and flavor.
In conclusion, Weight War’s Baked Sweet and Sour Chicken offers a delightful and healthier alternative to the classic takeout version. With its smart ingredient choices, careful preparation, and consideration for Smart Points, this recipe allows you to enjoy the beloved flavors of sweet and sour chicken without compromising your commitment to a balanced and mindful eating plan. Add this delicious dish to your repertoire for a satisfying and guilt-free dining experience.
Certainly! Here’s a recipe for Baked Sweet and Sour Chicken that can be adapted to fit a W/W plan. Keep in mind that the point values may vary depending on the specific ingredients and serving sizes you use, so it’s a good idea to calculate the points based on your own ingredients and portions.
For the chicken:
- 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
- Salt and pepper, to taste
- 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 (e.g., 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)
- 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.
- Dip each piece of chicken into the cornstarch, coating it evenly, then dip it into the beaten eggs.
- Heat a large non-stick skillet over medium-high heat and spray it with cooking spray.
- Add the coated chicken pieces to the skillet and cook until they are browned and crispy, about 2-3 minutes per side. You may need to do this in batches to avoid overcrowding the pan. Remove the cooked chicken and set it aside.
- 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, which should take about 3-4 minutes. Once it thickens, remove it from heat.
- In a large baking dish, combine the cooked chicken, bell peppers, onion, and pineapple chunks. Pour the sweet and sour sauce over the top and gently toss to coat everything evenly.
- Cover the baking dish with foil and bake in the preheated oven for about 20-25 minutes, or until the chicken is cooked through, and the vegetables are tender.
- Serve your Baked Sweet and Sour Chicken over steamed rice or cauliflower rice for a lower-carb option. You can garnish it with chopped green onions or sesame seeds if desired.
Remember to calculate the W/W points based on the specific products and serving sizes you use, as the point values can vary. Enjoy your delicious, healthier sweet and sour chicken!