Baked Sweet and Sour Chicken

Baked Sweet and Sour Chicken

Certainly! Here’s a recipe for Baked Sweet and Sour Chicken that can be adapted to fit a Weight Watchers 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)


  1. Preheat your oven to 400°F (200°C).
  2. Season the chicken pieces with salt and pepper.
  3. Place the cornstarch in a shallow dish and the beaten eggs in another shallow dish.
  4. Dip each piece of chicken into the cornstarch, coating it evenly, then dip it into the beaten eggs.
  5. Heat a large non-stick skillet over medium-high heat and spray it with cooking spray.
  6. 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.
  7. 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.
  8. 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.
  9. 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.
  10. 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 Weight Watchers 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!

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