Mar 15 2012

Baked Sweet and Sour Chicken Recipe – 8 Points +


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Baked Sweet and Sour Chicken Recipe

If you are looking for a healthy knockoff version of the popular Chinese fast food, Sweet and Sour Chicken, well you came to the right blog today! This Baked Sweet and Sour Chicken has just 2.5g of fat and a total of 8 Points + per serving which is a lot less than the kind you’d buy at a Chinese restaurant. But the taste is fantastic, and it truly tastes just as good as the full fat version. It’s really easy to make and doesn’t require a lot of ingredients, so it’s a great idea for a delicious Weight Watchers dinner recipe if you need a meal in a pinch. I love love LOVE sweet and sour chicken, so I was very hesitant to believe that a baked version would taste just as good, but I was very pleasantly surprised…it truly was DELICIOUS! If you love Chinese fast food recipes, this one is an absolute must try. Enjoy!

The rice you see in the photo is my Chicken Fried Rice recipe which is only 4 points +.

Baked Sweet and Sour Chicken Recipe

This amazingly delicious Baked Sweet and Sour Chicken Recipe tastes just like the kind that you’d get at your favorite Chinese fast food restaurant, but this light sweet and sour chicken has just 2.5g fat and 8 Points per serving.

Ingredients

  • 1lb boneless, skinless chicken breasts, cut into bite sized pieces
  • 1 cup cornstarch
  • 1/2 cup liquid egg substitute (like Egg Beaters)
  • 1/3 cup sugar
  • 1/2 cup white vinegar
  • 4 tbsp ketchup
  • 1 tbsp soy sauce
  • 1 tbsp garlic powder
  • Salt & pepper

Instructions

  1. Preheat oven to 325 degrees.
  2. Season with salt and pepper to taste. Dip chicken into the cornstarch to coat then dip into the liquid egg substitute.
  3. Spray a large skillet with non-fat cooking spray and set over medium high heat. Cook chicken until browned but not cooked through.
  4. Spray 9×13 baking dish with the non-fat cooking spray and place the chicken in it.
  5. Mix the remaining ingredients in a bowl with a whisk and then pour evenly over the chicken.
  6. Bake for one hour and turn the chicken every 15-20 minutes.

Preparation time: 15 minute(s)

Cooking time: 1 hour(s) 10 minute(s)

Diet tags: Reduced fat

Number of servings (yield): 4

Culinary tradition: Chinese

Entire recipe makes 4 servings
Serving size is about 1 cup
Each serving = 8 Points +

PER SERVING: 335 calories; 2.5g fat; 42 carbohydrates; 27g protein

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This entry was posted by on Thursday, March 15th, 2012 at 11:11 am and is filed under 8 Point, Asian, Baking, Chicken, Chinese, Dinner, Main Dish.

  • Sarah

    Found you on Pinterest. This looks great! Need some inspiration just to not gain until my annual New Year’s motivation kicks in. :)

  • jcmbajsyd

    This turned out really good! Though we had to double the ‘sauce’ recipe to pour over the chicken with 5 minutes left to bake because it seemed too dry. Maybe that was because we had slightly over one pound of chicken? This added a few more WW+ points per serving. Regardless, it turned out pretty good and easy to make. We steamed up some brown rice and broccoli for a satisfying and healthy 13-14 WW+ point dish altogether. One more thing: Step 2 above was worded strangely, so the chicken was submerged in egg white before the corn starch and seemed to work..

  • laaloosh

    Yes, it shouldn’t make much of a difference.

  • L E Lipsky

    Any chance I can use apple cider vinegar instead of whirw vinegar?

  • Cora

    Anybody know if this is 8 points for JUST the chicken or if it’s 8 points for the chicken and the rice together? Or would it be 12 points with the chicken and the rice? Thanks! 

  • http://jklittle49.blogspot.com/ Jennie

    we loved this!!  made the fried rice with it… so yummy!!  thanks!!

  • laaloosh

    No, since the liquid egg substitute is almost the same in nutritional information.

  • christa

    If I use egg whites instead of egg substitute, will it change the points?

  • http://twitter.com/dvlndskyz dvlndskyz

    I didn’t care too much for the texture but the flavor was pretty awesome.  My hubby (who is VERY picky) really enjoyed this dish!

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