Baked Sweet and Sour Chicken is a healthy 30-minute meal made with chicken, lots of vegetables, and a light sweet and sour sauce. It takes just minutes to prepare, making this Baked Sweet and Sour Chicken an ideal weeknight meal that is much healthier than its take-out counterpart.
Here the Baked Sweet and Sour Chicken is served over the ever trendy super-seed, quinoa. You can easily substitute brown rice, or another favorite grain, or eliminate it all together for a lower carb option.
- 3 tablespoons honey
- 1 tablespoon ketchup
- 1 tablespoon reduced-sodium soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon ground ginger
- 1 tablespoon water
- 1 pound boneless, skinless chicken breast, cut into 2-inch pieces
- 1 red bell pepper, cored, seeded and cut into 1-inch pieces
- 1 green bell pepper, cored, seeded and cut into 1-inch pieces
- 1 large carrot, peeled and cut into thick coins
- 6 scallions, trimmed and cut into 2-inch pieces
- 1 cup quinoa, rinsed
- 2 cups low-sodium vegetable broth
- salt and pepper, to taste
- nonstick cooking spray
- Preheat oven to 400 degrees. Spray 13x9-inch baking dish with nonstick cooking spray and set aside.
- In a medium bowl, whisk honey, ketchup, soy sauce, vinegar, ginger and 1 tablespoon water.
- Toss chicken in 3 tablespoons of honey mixture and place in prepared baking dish. Toss peppers, carrots and scallions in remaining honey mixture and pour evenly over chicken.
- Loosely cover baking dish with foil, leaving one end open to vent. Bake for 25 to 35 minutes, or until chicken is thoroughly cooked and vegetables are tender.
- Meanwhile, put quinoa and broth in a medium sauce pan. Bring to a boil over high heat. Then cover, reduce to a simmer (medium-low) for 15 minutes, or until liquid is absorbed and quinoa is tender. Season with salt and pepper, as desired.
- Divide quinoa on plates and spoon chicken and vegetables over quinoa.
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