Baked Sweet and Sour Chicken

Introduction

Welcome to our kitchen! Today, we’re excited to share a delectable and health-conscious dish that fits perfectly into a low-carb lifestyle: Keto Baked Sweet and Sour Chicken. This dish combines tender, oven-baked chicken with a tangy and flavorful sweet and sour sauce, making it an ideal choice for those following a ketogenic or low-carb diet. Enjoy a healthier version of a classic favorite with fewer carbs and all the flavor.

Ingredients

For the Chicken:

• 1.5 lbs (680 g) boneless, skinless chicken breasts, cut into bite-sized pieces
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon paprika
• 1/2 teaspoon ground black pepper
• 1/2 teaspoon salt
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried thyme

For the Sweet and Sour Sauce:

• 1/2 cup sugar-free ketchup
• 1/4 cup apple cider vinegar
• 1/4 cup soy sauce (or tamari for gluten-free)
• 1/4 cup water
• 2 tablespoons erythritol (or other keto-friendly sweetener)
• 1 tablespoon Dijon mustard
• 1 clove garlic, minced
• 1 teaspoon grated fresh ginger (or 1/2 teaspoon ground ginger)
• 1 tablespoon xanthan gum (or guar gum, to thicken)
• 1/2 cup diced bell peppers (optional, for extra texture and color)
• 1/2 cup chopped onion (optional, for extra flavor)

For Garnish:

• 1 tablespoon sesame seeds (optional, for garnish)
• Chopped fresh green onions (for garnish)
  

Instructions

Preparation

1. Preheat the Oven:
   • Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it to prevent sticking.
2. Prepare the Chicken:
   • Cut the chicken breasts into bite-sized pieces. Pat the chicken pieces dry with paper towels to ensure they get crispy when baked.
3. Season the Chicken:
   • In a large bowl, combine the garlic powder, onion powder, paprika, black pepper, salt, dried oregano, and dried thyme. Toss the chicken pieces in the olive oil, then add the seasoning mixture, ensuring that the chicken is evenly coated.

Baking the Chicken

4. Arrange on Baking Sheet:
   • Spread the seasoned chicken pieces in a single layer on the prepared baking sheet. Avoid overcrowding the pan to ensure that the chicken bakes evenly and gets crispy.
5. Bake the Chicken:
   • Bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C). The chicken should be golden brown and crispy on the outside.

Making the Sweet and Sour Sauce

6. Combine Ingredients:
   • While the chicken is baking, prepare the sweet and sour sauce. In a medium saucepan, whisk together the sugar-free ketchup, apple cider vinegar, soy sauce, water, erythritol, Dijon mustard, minced garlic, and grated ginger.
7. Simmer the Sauce:
   • Place the saucepan over medium heat and bring the mixture to a simmer. Cook for about 5 minutes, stirring occasionally, until the sauce begins to thicken.
8. Thicken the Sauce:
   • Gradually whisk in the xanthan gum to thicken the sauce. Continue to cook for an additional 2-3 minutes, or until the sauce reaches your desired thickness. If using diced bell peppers and chopped onion, add them to the sauce and cook until tender.

Combining Chicken and Sauce

9. Coat the Chicken:
   • Once the chicken is baked and crispy, remove it from the oven. Place the chicken pieces in a large bowl and pour the sweet and sour sauce over them. Toss gently to coat the chicken evenly with the sauce.
10. Return to Oven (Optional):
    • For extra caramelization, return the sauced chicken to the oven for an additional 5-7 minutes. This step is optional but helps to meld the flavors and create a sticky coating.

Final Touches

11. Garnish:
    • Remove the chicken from the oven and transfer it to a serving dish. Garnish with sesame seeds and chopped fresh green onions for added flavor and visual appeal.
12. Serve:
    • Serve the Keto Baked Sweet and Sour Chicken warm, with your choice of low-carb side dishes such as steamed broccoli, cauliflower rice, or a crisp salad.

Nutritional Information

Per Serving (based on 4 servings):

• Calories: 250 kcal
• Protein: 30 g
• Carbohydrates: 10 g
• Fiber: 2 g
• Sugars: 6 g
• Fat: 12 g
• Saturated Fat: 2 g
• Sodium: 750 mg

SmartPoints (WW Points)

• Freestyle SmartPoints: 6
• PointsPlus: 7

(Note: SmartPoints values are approximate and may vary based on specific ingredient choices and brands. For precise tracking, consult the latest WW guidelines.)

Tips and Variations

• Low-Carb Sweeteners: Erythritol is a popular choice for keto-friendly sweeteners, but you can also use monk fruit or stevia. Adjust the amount based on your taste preference.
• Extra Veggies: Adding bell peppers and onions to the sauce not only enhances flavor but also adds texture. For a more substantial meal, consider incorporating other low-carb vegetables.
• Make It Spicy: If you enjoy a bit of heat, add a dash of red pepper flakes or a teaspoon of sriracha to the sauce.
• Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or a skillet to maintain the crispy texture.

Storage and Reheating

13. Refrigeration:
    • Store any leftover sweet and sour chicken in an airtight container in the refrigerator for up to 3 days. Ensure the chicken is completely cooled before sealing the container to prevent condensation.
14. Freezing:
    • To freeze, place the cooled chicken and sauce in a freezer-safe container or bag. The dish can be frozen for up to 2 months. Thaw overnight in the refrigerator before reheating.
15. Reheating:
    • For best results, reheat the chicken in an oven at 350°F (175°C) for about 10-15 minutes or until heated through. Reheating in a skillet over medium heat can also help retain some crispiness.
      

Conclusion

Our Keto Baked Sweet and Sour Chicken offers a delicious and healthier twist on a classic dish. By baking the chicken instead of frying and using keto-friendly ingredients for the sauce, this recipe allows you to enjoy the tangy and sweet flavors you love while staying within your carb limits. Perfect for a satisfying dinner or a meal prep option, this dish is sure to become a favorite in your low-carb meal rotation. Enjoy the vibrant flavors and the ease of this keto-friendly meal!