NUTRITION

SERVINGS

INGREDIENTS

6 oz Chicken Breast

1 Egg White

20 g Whole Wheat Flour

1/4 cup Pineapple Chunks

1 tbsp Reduced-Sodium Soy Sauce

1 tsp Rice Vinegar

1 tsp Honey

1 tsp Tomato Ketchup

1/2 cup Red Bell Pepper

1/2 cup Broccoli Florets

1/2 cup Carrot Slices

1 tsp Olive Oil Spray

PREPARATION

• 1

  Preheat your oven to 400°F.

• 2

  In a shallow bowl, whisk together the egg white. Place the whole wheat flour in a separate dish.

• 3

  Lightly coat the chicken breast with the flour, then dip into the egg white to ensure an even, thin coating.

• 4

  Place the coated chicken on a baking sheet lined with parchment paper and lightly spray with olive oil.

• 5

  Bake the chicken for 20-25 minutes or until fully cooked and the coating is crispy.

• 6

  While the chicken is baking, combine pineapple chunks, reduced-sodium soy sauce, rice vinegar, honey, and tomato ketchup in a small bowl to form the sweet and sour sauce.

• 7

  Toss the red bell pepper, broccoli florets, and carrot slices with a light spray of olive oil on a separate baking tray.

• 8

  Roast the vegetables in the oven for 15-20 minutes until tender and slightly charred on the edges.

• 9

  Once cooked, drizzle the sweet and sour sauce over the crispy chicken or serve on the side as a dipping sauce.

• 10

  Plate the chicken with a generous serving of the roasted vegetables and enjoy your balanced, flavorful meal.