Sheet Pan Sweet and Sour Chicken

• servings: 6 servings
• active time: 20 minutes
• total time: 1 hour

Ingredients

1 large onion

2 green bell peppers

1 red bell pepper

20 oz can pineapple chunks

1.25 Lbs. boneless skinless chicken thighs

2 Tbsp. cooking oil

1/4 tsp. garlic powder

1/2 tsp. ground ginger

Salt and Pepper to taste

1/4 cup ketchup

1/4 cup brown sugar

1/3 cup rice vinegar

1 ½ Tbsp. soy sauce

1 ½ Tbsp. cornstarch

3 green onions, sliced

Trader Joe's frozen pre-cooked rice (6 cups)

Directions

Preheat the oven to 400ºF.

Cut the onion, bell peppers, and chicken breasts into one-inch pieces.

Drain the pineapple well, reserving the juice for the sauce.

Place the onion, bell pepper, chicken, and pineapple chunks on a large aluminum foil lined sheet pan, in a single layer.

Drizzle the cooking oil over the ingredients on the sheet pan, followed by the garlic powder, ground ginger, and a pinch or two of salt and pepper. Toss the chicken, bell peppers, onions, and pineapple until they are evenly coated in oil and spices.

Bake the chicken and vegetables in the oven for 20 minutes.

While the chicken and vegetables are baking, prepare the sauce. In a high sided microwave safe bowl or container, whisk together the reserved pineapple juice (about 1 cup), ketchup, brown sugar, vinegar, soy sauce, and cornstarch until the cornstarch is fully dissolved.

Microwave the sauce until it begins to simmer. When it begins to simmer the cornstarch will begin to gel and thicken the sauce. Once the sauce has thickened to a glaze, remove it from the microwave and set it aside until ready to use.

Once chicken and vegetables have cooked for 20 minutes, remove sheet pan from the oven and stir chicken and vegetables to redistribute the heat. Return to oven and cook an additional 20 minutes.

While chicken and vegetables are cooking, microwave pre-cooked frozen rice.

When the chicken and vegetables have finished cooking, remove them from the oven, and pour the prepared sauce over top. Stir until everything is coated in sauce.

Serve the sweet and sour chicken over cooked rice with sliced green onions sprinkled over top.

Notes

The instructions for the sauce have been modified from a stove top method to using the microwave instead to shorten the cook time. Microwave time is unknown yet. Begin with 1 minute and increase from there. Make additional notes here later for more details about cook time microwaving the sauce.

For an easier preparation of the rice to eat with the chicken and vegetables, microwave Trader Joe's pre cooked frozen rice.

Nutrition

• Calories: 484.97 kcal
• Total Fat: 7.78 g
• Sodium: 891.97 mg
• Total Carbohydrate: 75.18 g
• Dietary Fiber: 3.78 g
• Protein: 27.38 g