Prep Time ⇒	20 mins
Cook Time ⇒	30 mins
Protein ⇒	53g
Fat ⇒	30g
Carbs ⇒	88g

_{Baked Sweet and Sour Chicken}

This recipe for Baked Sweet and Sour Chicken is a delightful mix of savory and sweet flavors, and the chicken turns out crispy and tender. Serve it over a bed of rice, just like you would at your favorite Chinese restaurant!

Ingredients :

• 1/4 cup olive oil, divided
• 4 (6-ounce) boneless, skinless chicken thighs, cut into 1-inch cubes
• 1/4 teaspoon freshly ground black pepper
• 1 3/4 teaspoons kosher salt
• 2 large eggs
• 1 cup all-purpose flour
• 2 large multicolored bell peppers, sliced
• 1/2 cup ketchup
• 1/4 cup pineapple juice
• 1/4 cup honey
• 3 tablespoons soy sauce
• 1 tablespoon rice vinegar
• 3 cups cooked white rice

Directions :

Step 1:
Preheat your oven to 475°F (245°C) and adjust the racks to the upper and lower thirds. Grease two baking sheets with 1 tablespoon of olive oil along one of the short sides of each sheet. Set them aside.

Step 2:
Season the chicken with black pepper and 1 1/2 teaspoons of salt. Place it in a bowl. Add the eggs and stir to coat the chicken evenly. In a shallow bowl or baking dish, pour in the flour. Working in batches, dredge the chicken in the flour and shake off any excess. Distribute the chicken evenly between the two prepared baking sheets, arranging it along the short edges.

Step 3:
Add the sliced bell peppers to the baking sheets, spreading them along the other short edges. Drizzle the remaining 2 tablespoons of olive oil over the peppers, tossing them gently to coat.

Step 4:
Bake the chicken and peppers in the preheated oven. Rotate the baking sheets halfway through cooking for even browning. After about 15 minutes, the chicken should be browned in spots. Carefully flip the chicken using a spatula and return it to the oven. Continue baking until the chicken is crispy, and a thermometer inserted into the thickest part of the chicken reads 165°F (73°C), which should take about 5 more minutes.

Step 5:
While the chicken bakes, prepare the sauce by whisking together ketchup, pineapple juice, honey, soy sauce, rice vinegar, and the remaining 1/4 teaspoon of salt in a small saucepan. Bring it to a boil over medium heat, whisking occasionally. Once boiling, reduce the heat to medium-low and simmer, stirring often, until the sauce has thickened and reduces to 3/4 cup, which should take about 5 minutes. Remove from heat.

Step 6:
Drizzle 1/4 cup of the sauce over the chicken on the baking sheets and toss to coat evenly. Divide the cooked rice, chicken, and bell peppers among bowls. Drizzle the remaining 1/2 cup of sauce over the top. Serve immediately and enjoy!

Recipe Facts :

This sweet and sour chicken combines several ingredients that offer notable health benefits. For example, pineapple juice, one of the key ingredients, is not only delicious but also packed with nutrients such as vitamin C and antioxidants. It’s believed to support the immune system and improve digestion due to its bromelain content. For more details on the health benefits of pineapple, you can learn more here on Wikipedia.

Bell peppers are another nutritious addition. They are rich in vitamins A and C, which promote healthy skin and a strong immune system. Their bright colors indicate they’re high in antioxidants, which can help protect your body from free radicals.

Chef Olivia says, “Not only does this recipe taste amazing, but it’s also a great way to get a balance of protein, healthy fats, and essential vitamins from the fresh ingredients!”

For more healthy and delicious recipes, visit our Hearty Recipes blog.

_{The Nutritional Benefits of Ingredients in Baked Sweet and Sour Chicken :}

Baked Sweet and Sour Chicken is a popular dish that strikes a perfect balance between savory and tangy flavors. While this meal is often seen as a delicious comfort food, it can also be packed with nutritional benefits depending on the ingredients used. In this article, we’ll explore the nutritional value of some of the core ingredients in Baked Sweet and Sour Chicken, shedding light on how each component contributes to your overall well-being. From protein-packed chicken to vitamin-rich vegetables, every element in this dish has something positive to offer.

1. Chicken Breast: A Lean Source of Protein

Chicken breast is the primary protein source in this recipe and provides a number of important nutrients. As a lean cut of meat, it is low in fat but rich in protein, making it an ideal choice for those looking to build muscle, maintain a healthy metabolism, or support weight loss efforts. A 3-ounce serving of skinless chicken breast offers approximately 25 grams of protein, which is essential for muscle repair and growth.

In addition to its high protein content, chicken breast is also a good source of essential vitamins and minerals, including B vitamins like niacin (B3) and vitamin B6, which are important for energy production and nervous system health. Phosphorus and selenium are other minerals found in chicken breast, contributing to bone health and antioxidant protection, respectively.

For more detailed information on the health benefits of chicken, visit its Wikipedia page.

2. Bell Peppers: Vitamin C Powerhouses

Bell peppers, commonly used in the sweet and sour sauce, are packed with nutrients, especially vitamin C. Just one cup of raw bell pepper provides more than 100% of the daily recommended intake of vitamin C, which is crucial for immune function, collagen synthesis (important for skin, cartilage, and bone health), and as an antioxidant to protect the body from harmful free radicals.

Bell peppers also contain a range of other vitamins and minerals, such as vitamin A, vitamin E, and folate, all of which contribute to eye health, skin protection, and proper cellular function. The rich color of bell peppers, whether red, yellow, or green, indicates a high level of antioxidants, particularly carotenoids, which have been linked to reducing the risk of chronic diseases such as heart disease.

To learn more about the health benefits of bell peppers, check out the Wikipedia article.

3. Pineapple: Natural Sweetener and Digestive Aid

Pineapple is often used in sweet and sour recipes to provide a natural sweetness and tang. Not only does it enhance the flavor of the dish, but it also offers several nutritional benefits. One of the most notable compounds in pineapple is bromelain, a mixture of enzymes that can help improve digestion by breaking down proteins in the digestive tract.

Pineapple is also a good source of vitamin C, which, as mentioned earlier, supports immune health. It is also rich in manganese, an essential mineral involved in bone formation, metabolism, and wound healing. Additionally, the fruit contains a modest amount of fiber, which aids in digestion and supports gut health.

For more detailed facts about pineapple, visit its Wikipedia page.

4. Apple Cider Vinegar: A Tangy Boost for Health

Apple cider vinegar is often used in the sweet and sour sauce to provide acidity, helping to balance the sweetness of the pineapple. Beyond its culinary benefits, apple cider vinegar is also celebrated for its health-promoting properties. While more research is needed to fully understand all of its effects, apple cider vinegar is commonly believed to support digestion, blood sugar regulation, and weight loss.

The acetic acid in apple cider vinegar has been shown to help lower blood sugar levels after meals, potentially making it a useful ingredient for those managing type 2 diabetes or insulin resistance. Additionally, it may help improve gut health by promoting the growth of beneficial bacteria in the intestines.

Learn more about apple cider vinegar on Wikipedia.

5. Soy Sauce: A Flavorful Source of Antioxidants

Soy sauce is a key ingredient in many Asian-inspired dishes, including Baked Sweet and Sour Chicken. It adds a savory, umami flavor that complements the sweetness of the pineapple. While it is often used in small amounts, soy sauce provides several important nutrients and antioxidants.

Soy sauce contains isoflavones, plant compounds that have been shown to have antioxidant properties. These compounds may help reduce inflammation and oxidative stress in the body, which are linked to a range of chronic diseases such as heart disease and cancer. Moreover, soy sauce is a source of protein and amino acids, which are essential for tissue repair, hormone production, and overall cellular health.

For more information on soy sauce and its health benefits, you can explore its Wikipedia page.

6. Honey: A Natural Sweetener with Health Benefits

Honey is another ingredient commonly used in the sweet and sour sauce to balance the flavors. This natural sweetener is not only delicious but also contains small amounts of vitamins and minerals, including vitamin C, calcium, and iron. However, honey’s primary health benefit lies in its antioxidant content, particularly phenolic compounds that can help reduce oxidative stress and lower the risk of chronic diseases.

Some studies suggest that honey may also have antimicrobial properties, helping to fight infections and promote healing. Additionally, honey is often used as a home remedy for sore throats and coughs due to its soothing and antibacterial qualities.

To learn more about the benefits of honey, check out its Wikipedia page.

7. Ginger: A Spice with Anti-inflammatory Power

Ginger is another common ingredient in sweet and sour dishes that contributes both flavor and health benefits. Known for its spicy and aromatic qualities, ginger is widely recognized for its anti-inflammatory and digestive properties. It contains bioactive compounds like gingerol, which have been shown to reduce inflammation in the body and may alleviate symptoms of osteoarthritis and other inflammatory conditions.

Moreover, ginger is often used to aid in digestion and reduce nausea. It can also support blood circulation and may help lower blood sugar levels in people with diabetes.

For more on the health benefits of ginger, visit its Wikipedia page.

Conclusion: A Wholesome Meal with Nutritional Perks

Baked Sweet and Sour Chicken is not only a flavorful dish but also a nutritious one, especially when made with fresh, wholesome ingredients. Chicken breast provides lean protein, bell peppers and pineapple are rich in vitamins and antioxidants, while ingredients like honey, ginger, and soy sauce offer additional health benefits. By making this dish at home, you can enjoy a delicious meal that supports your health in multiple ways.

For more recipes packed with nutrients and heart-healthy ingredients, visit Hearty Recipes.