Baked Sweet and Sour Chicken – 8 Points

Baked Sweet and Sour Chicken – 8 Points takes approximately 1 hour and 25 minutes from beginning to end. This recipe serves 4 and costs $1.64 per serving. This main course has 366 calories, 28g of protein, and 3g of fat per serving. 5376 people found this recipe to be delicious and satisfying. It is a good option if you're following a gluten free and dairy free diet. This recipe from Laa Loosh requires Salt & Pepper, white vinegar, ketchup, and liquid egg substitute. It is a rather inexpensive recipe for fans of Chinese food. Overall, this recipe earns a good spoonacular score of 72%. If you like this recipe, you might also like recipes such as Crock Pot Sweet and Sour Garlic Chicken – 6 Points, Ww 6 Points - Sweet-And-Sour Pork, and Sweet and Sour Beef Cabbage Soup – 5 Points.

Servings: 4

Preparation duration: 15 minutes

Cooking duration: 70 minutes

 

Ingredients:

1 cup cornstarch

1 tbsp garlic powder

4 tbsp ketchup

1/2 cup liquid egg substitute (like Egg Beaters)

Salt & pepper

1lb boneless, skinless chicken breasts, cut into bite sized pieces

1 tbsp soy sauce

1/3 cup sugar

1/2 cup white vinegar

Equipment:

baking pan

oven

whisk

bowl

Cooking instruction summary:

InstructionsPreheat oven to 325 degrees. Season with salt and pepper to taste. Dip chicken into the cornstarch to coat then dip into the liquid egg substitute. Spray a large skillet with non-fat cooking spray and set over medium high heat. Cook chicken until browned but not cooked through. Spray 9×13 baking dish with the non-fat cooking spray and place the chicken in it. Mix the remaining ingredients in a bowl with a whisk and then pour evenly over the chicken. Bake for one hour and turn the chicken every 15-20 minutes.

 

Step by step:


1. Preheat oven to 325 degrees. Season with salt and pepper to taste. Dip chicken into the cornstarch to coat then dip into the liquid egg substitute. Spray a large skillet with non-fat cooking spray and set over medium high heat. Cook chicken until browned but not cooked through. Spray 9×13 baking dish with the non-fat cooking spray and place the chicken in it.

2. Mix the remaining ingredients in a bowl with a whisk and then pour evenly over the chicken.

3. Bake for one hour and turn the chicken every 15-20 minutes.


Nutrition Information:

Quickview
366k Calories
28g Protein
3g Total Fat
52g Carbs
10% Health Score
Limit These
Calories
366k
18%

Fat
3g
5%

  Saturated Fat
0.66g
4%

Carbohydrates
52g
18%

  Sugar
21g
23%

Cholesterol
72mg
24%

Sodium
798mg
35%

Get Enough Of These
Protein
28g
57%

Selenium
51µg
73%

Vitamin B3
12mg
62%

Vitamin B6
0.97mg
48%

Phosphorus
286mg
29%

Vitamin B5
2mg
22%

Potassium
580mg
17%

Vitamin B2
0.28mg
16%

Magnesium
41mg
10%

Iron
1mg
8%

Vitamin B1
0.13mg
8%

Zinc
1mg
7%

Vitamin E
0.98mg
7%

Manganese
0.12mg
6%

Vitamin B12
0.33µg
6%

Copper
0.1mg
5%

Vitamin D
0.62µg
4%

Vitamin A
191IU
4%

Calcium
36mg
4%

Folate
13µg
3%

Vitamin C
2mg
3%

Fiber
0.59g
2%

covered percent of daily need
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Food Trivia

'SPAM' is short for spiced ham.

Food Joke

One Sunday morning George burst into the living room and said, "Dad! Mom! I have some great news for you! I am getting married to the most beautiful girl in town. She lives a block away and her name is Susan. After dinner, George's dad took him aside, "Son, I have to talk with you. Look at your mother, George. She and I have been married 30 years, she's a wonderful wife and mother, but, she has never offered much excitement in the bedroom, so I used to fool around with women a lot." "Susan is actually your half sister, and I'm afraid you can't marry her." George was brokenhearted. After eight months he eventually started dating girls again. A year later he came home and very proudly announced, "Diane said yes! We're getting married in June." Again his father insisted on another private conversation and broke the sad news. "Diane is your half sister too, George." "I'm awfully sorry about this." George was livid! He finally decided to go to his mother with the news his father had shared. "Dad has done so much harm. I guess I'm never going to get married," he complained. "Every time I fall in love, Dad tells me the girl is my half sister." "Hee hee," his mother chuckled, shaking her head, "Don't pay any attention to what he says. He's not really your father."

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