Baked Sweet and Sour Chicken
Introduction
Baked Sweet and Sour Chicken is a healthier twist on the beloved takeout classic. By baking instead of frying, this dish delivers all the bold, tangy, and slightly sweet flavors you love—without the excess oil. Perfect for family dinners, gatherings, or meal prep, this recipe balances comfort and nutrition beautifully.
Description
Tender chunks of chicken are lightly coated, baked until golden, and then smothered in a glossy sweet-and-sour sauce made with pantry staples. The result is a flavorful dish with a perfect harmony of sweetness, acidity, and savory goodness—crispy on the outside and juicy on the inside.
Ingredients & Quantity
For the Chicken
4 boneless, skinless chicken breasts, cut into 1-inch pieces
1 cup cornstarch
2 large eggs, beaten
Salt and black pepper, to taste
2 tablespoons vegetable oil
For the Sweet and Sour Sauce
¾ cup granulated sugar
½ cup ketchup
⅓ cup white vinegar
1 tablespoon soy sauce
1 teaspoon garlic powder
Instructions
1. Preheat the oven to 325°F (165°C). Lightly grease a baking dish.
2. Season the chicken with salt and pepper.
3. Coat each piece of chicken in cornstarch, then dip into the beaten eggs.
4. Heat oil in a skillet over medium heat and lightly brown the chicken pieces (about 2–3 minutes per side).
5. Arrange the chicken evenly in the prepared baking dish.
6. Mix the sauce ingredients (sugar, ketchup, vinegar, soy sauce, and garlic powder) until smooth.
7. Pour the sauce evenly over the chicken.
8. Bake uncovered for 60 minutes, turning the chicken every 15 minutes to ensure even coating and caramelization.
9. Remove from oven and let rest for a few minutes before serving.
Origin and Cultural Significance
Sweet and sour dishes have roots in Chinese cuisine, traditionally using vinegar-based sauces to balance sweetness and acidity. This Western-style baked version evolved as home cooks adapted the flavors to healthier cooking methods, making it a popular comfort dish in many households worldwide.
Optional Additions
Pineapple chunks for extra sweetness
Bell peppers (red, green, or yellow) for color and crunch
Onion slices for added depth of flavor
Sesame seeds or chopped green onions for garnish
Tips for Success
Turn the chicken regularly while baking to prevent sticking and ensure even flavor.
Use fresh vinegar for the best tangy taste.
For extra crispiness, broil the dish for 2–3 minutes at the end.
Let the dish rest briefly so the sauce thickens naturally.
Nutritional Information (Approximate per serving)
Calories: 380–420
Protein: 32g
Carbohydrates: 45g
Fat: 10g
Sugar: 28g
(Values may vary depending on portion size and ingredient brands.)
Conclusion
Baked Sweet and Sour Chicken proves that comfort food doesn’t have to be unhealthy. With simple ingredients and an oven-baked method, this dish delivers satisfying flavor while keeping things lighter and more wholesome.
Recommendation
Serve this dish over steamed jasmine rice, brown rice, or quinoa. Pair it with stir-fried vegetables or a crisp cucumber salad for a complete and balanced meal.
Embracing Healthful Indulgence
This recipe is a perfect example of enjoying your favorite flavors while making mindful choices. By baking instead of frying and controlling the ingredients, you can indulge without guilt—turning a classic favorite into a nourishing, home-cooked delight.
If you’d like, I can also:
Rewrite this for Facebook or blog posting
Adjust it for air fryer or slow cooker
Provide a low-sugar or keto-friendly version
Just let me know!
