3/14/12

Baked Sweet and Sour Chicken

What is it about Chinese food that just makes me go weak in the knees?  It's like every bite is loaded up with rainbows and seratonin. Unfortunately, like all good things, there's a flip side.  

The flip side of this intoxicatingly delightful cuisine is the amount of calories packed into one serving.  Or at least the amount of calories packed into the servings of my favorite dishes.  Lo mein, orange chicken, sweet and sour chicken.  The shrimp and broccoli and the egg drop soup aren't to bad.  But who wants shrimp and broccoli?  Ok, well I do sometimes but that's not the point I'm trying to make here. 

The point I'm trying to make here is the beauty behind making your Chinese food at home.  It allows you to know exactly what you are eating and make changes to make it less of a caloric nightmare.  For example, with a few changes, I was able to make sweet and sour chicken into a caloric snaffou instead of a caloric nightmare.   

Save your points, you're going to want seconds....
    
 

Baked Sweet and Sour Chicken
adapted from Life as a Lofthouse

For the Chicken:
3 boneless skinless chicken breast
1/2 cup of cornstarch
1 egg, slightly beaten
1/4 cup of canola oil

For the sauce:
3 tbl ketchup
1/2 cup of vinegar
3/4 cup of sugar
1 tsp of garlic salt
1 tbl soy sauce

Preheat the oven to 325.  

Season the chicken with salt and pepper and cut into bite size pieces, place in a large bowl.  Add the egg and the cornstarch.  Stir, covering the chicken with the egg and the cornstarch.  Heat the oil in a large pan over medium heat.  Add the chicken and cook on both sides until starting to brown.  Do not cook all the way.  

Meanwhile, combine all of the ingredients for the sauce.  Place the chicken in a baking dish sprayed with cooking spray.  Pour the sauce over it.  Bake for one hour, turning the chicken pieces every 15 minutes. 

Serving size 4 ounces (makes about 5 servings)
Points plus 10 



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