Baked Sweet and Sour Chicken

• portioner: 4 servings
• total tid: 40 minutes

Ingredienser

1 lb / 500 g chicken breast (, cut into bite size cubes)

1/2 tsp salt

1 large egg or 2 small eggs (, lightly beaten, enough to coat chicken)

1 cup cornstarch / cornflour (, placed in a large ziplock bag)

3 to 5 tbsp oil (vegetable, canola)

Oil spray

1/2 tbsp oil

1 garlic clove

1 small onion (, cut into large dice)

1/2 red bell pepper (, cut into bite size pieces)

1/2 green bell pepper (, cut into bite size pieces)

1 can (8oz/250g canned pineapple pieces in natural juice. Separate pineapple from juice.)

1/2 cup sugar (white or brown - I use either)

1/3 cup apple cider vinegar

2 - 3 tbsp pineapple juice (from the canned pineapple pieces)

3 tbsp ketchup (Australia: tomato sauce)

1 tsp Worcestershire sauce (Note 1)

1 tsp soy sauce (Note 1)

1 tsp Oyster Sauce (Note 1)

1/4 tsp salt

1 tbsp cornflour / corn starch + 4 tbsp water (, mixed together)

Vejledning

Preheat oven to 200C/390F.

Place chicken in a bowl, sprinkle with salt then add the egg. Mix to coat all chicken with egg, then drain out excess egg. (Note 2)

Working a handful at a time, shake excess egg mixture off chicken then place chicken in ziplock bag. When all the chicken is in the bag, seal (trap as much air in it as you can to make a "balloon") and shake well to coat chicken in cornflour. Discard excess cornflour.

Heat oil in a large skillet on high. Add chicken (in 2 batches if your skillet is not big enough) and cook briefly for 2 minutes, turning, just to make the outside light golden and a bit crispy. The chicken should be raw inside.

Transfer to baking tray, spray with oil and bake for 15 to 20 minutes until it becomes a little more golden brown and is crispy.

Sauce

Meanwhile, discard oil in the skillet and wipe briefly with paper towels. Reduce heat to medium high and heat 1/2 tbsp oil. Add garlic and sauté for 20 seconds, then add onion and cook for 2 minutes.

Add bell peppers and cook for 1 minute.

Add Sauce ingredients. Stir until sugar has dissolved and the sauce begins to bubble.

Add Thickener. Bring to simmer, stirring constantly. Then cook until it thickens to a syrup consistency - about 3 minutes.

Stir through pineapple pieces (just to warm) and remove from stove.

When the chicken is done, add it into the skillet and toss to coat in the sauce.

Serve immediately with rice - or for a low carb, low cal option, try Cauliflower Rice! Garnish with scallions if desired.

Ernæring

• Portionsstørrelse: 312 g
• Kalorier: 528 kcal
• Fedt i alt: 16 g
• Mættet fedt: 1.7 g
• Kolesterol: 148 mg
• Natrium: 825 mg
• Kulhydrater i alt: 54 g
• Kostfiber: 1.7 g
• Sukker i alt: 34.8 g
• Protein: 42.7 g