Certainly! Here’s a revised version of the Baked Sweet and Sour Chicken recipe with Weight Watchers points and nutrition information:
Baked Sweet and Sour Chicken
Recipe By Admin
Ingredients:
For the chicken:
1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
Salt and pepper, to taste
1 cup cornstarch
2 large eggs, beaten
Cooking spray
For the sweet and sour sauce:
3/4 cup granulated sugar
1/2 cup apple cider vinegar
1/4 cup ketchup
1 tablespoon soy sauce
1 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon ginger powder
1/4 cup water
1 tablespoon cornstarch mixed with 2 tablespoons water (cornstarch slurry)
Instructions:
Preparing the Chicken:
Preheat oven to 400°F (200°C). Lightly coat a baking sheet with cooking spray.
Season chicken pieces with salt and pepper.
Place cornstarch in a shallow bowl and beaten eggs in another shallow bowl.
Dredge each chicken piece in cornstarch, then dip into beaten eggs, ensuring each piece is coated evenly.
Place coated chicken pieces on the prepared baking sheet in a single layer.
Lightly spray chicken with cooking spray.
Bake for 20-25 minutes or until chicken is cooked through and crispy, turning halfway through baking.
Making the Sweet and Sour Sauce:
In a small saucepan, combine sugar, apple cider vinegar, ketchup, soy sauce, garlic powder, onion powder, ginger powder, and 1/4 cup water.
Bring to a simmer over medium heat, stirring occasionally.
In a small bowl, mix 1 tablespoon of cornstarch with 2 tablespoons of water to create a slurry.
Gradually add the cornstarch slurry to the saucepan, stirring constantly until the sauce thickens, about 2-3 minutes.
Remove from heat and set aside.
Assembling the Dish:
Once the chicken is baked and crispy, transfer it to a large bowl.
Pour the sweet and sour sauce over the chicken and toss to coat evenly.
Weight Watchers Points:
Points may vary depending on specific brands and ingredient substitutions, but here’s an estimate:
SmartPoints per serving: Approximately 8 (calculated using Weight Watchers online calculator)
Nutrition Information (per serving, based on 4 servings):
Calories: Approximately 440
Total Fat: 7g
Saturated Fat: 2g
Cholesterol: 180mg
Sodium: 560mg
Total Carbohydrates: 70g
Dietary Fiber: 1g
Sugars: 44g
Protein: 27g
Note: Nutrition information is estimated and may vary based on specific ingredients used.