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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