FIT Hits the PAN Friday – Baked Sweet & Sour Chicken

My step-daughter’s birthday is next Wednesday so when I asked her what she wanted to do to celebrate, she asked if I would make her Baked Sweet & Sour Chicken. I have made this dish a couple of times and it is delicious! It is not the healthiest dish I have posted so it technically does not fall under “fit” meals. However, compared to regular Chinese restaurant dishes it is much healthier because you control the quality of the ingredients. You can serve this dish over brown rice or make homemade fried rice and add various stir fry vegetables like broccoli, snow peas and carrots. Either way, it is a terrific dish!










*Photo by

Baked Sweet & Sour Chicken


  • 1 pound boneless, skinless chicken breasts, cut into 1-inch chunks
  • Kosher salt and freshly ground black pepper, to taste
  • 1/2 cup cornstarch
  • 2 large eggs, beaten (I use egg whites)
  • 1/4 cup vegetable oil (or canola)
  • 3/4 cup sugar
  • 1/2 cup apple cider vinegar
  • 1/4 cup ketchup
  • 1 tablespoon soy sauce
  • 1/2 teaspoon garlic powder


  • Preheat oven to 325 degrees F. Lightly oil a 9×13 baking dish or coat with nonstick spray.
  • To make the sauce, whisk together sugar, vinegar, ketchup, soy sauce and garlic powder in a large bowl; set aside.
  • In a large bowl, season chicken with salt and pepper, to taste. Stir in cornstarch and gently toss to combine. Working one at a time, dip the chicken into the eggs.
  • Heat vegetable oil in a large saucepan. Add chicken and cook until golden brown, about 1-2 minutes. Transfer to a paper towel-lined plate; discard excess oil.
  • Add chicken to prepared baking dish. Top with sweet and sour sauce. Place into oven and bake until the sauce has thickened, about 55 minutes, turning over every 15 minutes to evenly coat the chicken.
  • Serve immediately.

Happy Mother’s Day to all the mom’s out there. Your job is priceless! Thank you! 


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s