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

Eating fast food regularly has the same impact on the liver as hepatitis.

Food Joke

One day while walking down the street a highly successful executive woman was tragically hit by a bus and she died. Her soul arrived up in heaven where she was met at the Pearly Gates by St. Peter himself. "Welcome to Heaven," said St.Peter. "Before you get settled in though, it seems we have a problem. You see, strangely enough, we've never once had an executive make it this far and we're not really sure what to do with you." "No problem, just let me in." said the woman. "Well, I'd like to, but I have higher orders. What we're going to do is let you have a day in Hell and a day in Heaven and then you can choose whichever one you want to spend an eternity in." "Actually, I think I've made up my mind...I prefer to stay in Heaven", said the woman. "Sorry, we have rules..." And with that St. Peter put the executive in an elevator and it went down-down-down to hell. The doors opened and she found herself stepping out onto the putting green of a beautiful golf course. In the distance was a country club and standing in front of her were all her friends - fellow executives that she had worked with and they were all dressed in evening gowns and cheering for her. They ran up and kissed her on both cheeks and they talked about old times. They played an excellent round of golf and at night went to the country club where she enjoyed an excellent steak and lobster dinner. She met the Devil who was actually a really nice guy and she had a great time telling jokes and dancing. She was having such a good time that before she knew it, it was time to leave. Everybody shook her hand and waved good- bye as she got on the elevator. The elevator went up-up-up and opened back up at the Pearly Gates and found St. Peter waiting for her. "Now it's time to spend a day in heaven," he said. So she spent the next 24 hours lounging around on clouds and playing the harp and singing. She had a great time and before she knew it her 24 hours were up and St. Peter came and got her. "So, you've spent a day in hell and you've spent a day in heaven. Now you must choose your eternity," he said. The woman paused for a second and then replied, "Well, I never thought I'd say this, I mean, Heaven has been really great and all, but I think I had a better time in Hell." So St. Peter escorted her to the elevator and again she went down-down-down back to Hell. When the doors of the elevator opened she found herself standing in a desolate wasteland covered in garbage and Filth. She saw her friends were dressed in rags and were picking up the garbage and putting it in sacks. The Devil came up to her and put his arm around her. "I don't understand," stammered the woman, "yesterday I was here and there was a golf course and a country club and we ate lobster and we danced and had a great time. Now all there is a wasteland of garbage and all my friends look miserable." The Devil looked at her and smiled. "Yesterday we were recruiting you; today you're staff."

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