Name: Crispy Baked Sweet and Sour Chicken
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 7 oz Chicken Breast; 2 tbsp Whole Wheat Flour; 1 large Egg White; 1/4 cup Pineapple Chunks; 1/4 cup Red Bell Pepper, chopped; 1/4 cup Onion, chopped; 1 tbsp Low-Sodium Soy Sauce; 1 tsp Rice Vinegar; 1 tsp Honey; 1 spray Olive Oil

This is an example of a meal that Solin would create to include in your personalized meal plan.

YOUR SOLIN GENERATED RECIPE

Crispy Baked Sweet and Sour Chicken

Enjoy a lighter twist on your favorite takeout with this Crispy Baked Sweet and Sour Chicken. Featuring tender chicken breast coated in a delicate layer of whole wheat flour and egg white, baked to a satisfying crisp, then drizzled with a tangy-sweet homemade sauce made from pineapple, red bell pepper, and a splash of soy sauce. This dish delivers a beautiful balance of sweet, sour, and savory flavors with a delightful crunch in every bite.

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NUTRITION

Protein

53.7g

Fat

5.8g

Carbs

31.1g

SERVINGS

1 serving

INGREDIENTS

7 oz Chicken Breast

2 tbsp Whole Wheat Flour

1 large Egg White

1/4 cup Pineapple Chunks

1/4 cup Red Bell Pepper, chopped

1/4 cup Onion, chopped

1 tbsp Low-Sodium Soy Sauce

1 tsp Rice Vinegar

1 tsp Honey

1 spray Olive Oil

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PREPARATION

1
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2
Slice the chicken breast into bite-sized pieces ensuring even thickness.
3
In a small bowl, lightly whisk the egg white.
4
Place the whole wheat flour in another bowl. Dip each chicken piece first in the flour, then into the egg white ensuring a light, even coating.
5
Arrange the coated chicken pieces on the prepared baking sheet and lightly spray with olive oil.
6
Bake the chicken in the preheated oven for 15 minutes, flipping halfway through, until the coating is crisp and the chicken is cooked through.
7
While the chicken bakes, prepare the sweet and sour sauce by combining the pineapple chunks, red bell pepper, onion, low-sodium soy sauce, rice vinegar, and honey in a small saucepan. Simmer on medium heat for about 5 minutes until the vegetables soften slightly and the flavors meld.
8
Once the chicken is done, drizzle the homemade sweet and sour sauce over the crispy pieces or serve it on the side for dipping.
9
Garnish with additional chopped vegetables if desired, and serve immediately.