NUTRITION

SERVINGS

INGREDIENTS

6 oz Chicken Breast

1/4 cup Whole Wheat Breadcrumbs

1 large Egg White

1 cup Broccoli

1/4 cup Pineapple Chunks

1/4 cup Red Bell Pepper

1 tbsp Low-Sodium Soy Sauce

1 tsp Rice Vinegar

1 tsp Cornstarch

1 tsp Olive Oil

1 clove Garlic

PREPARATION

• 1

  Preheat your oven to 400°F.

• 2

  Slice the chicken breast into strips or small pieces for quicker, even cooking.

• 3

  In a shallow bowl, whisk the egg white. In another bowl, add the whole wheat breadcrumbs mixed with a pinch of salt and pepper.

• 4

  Dip each chicken piece first into the egg white, then coat evenly with the breadcrumbs.

• 5

  Place the chicken pieces on a lightly greased baking sheet using olive oil spray or drizzle a teaspoon of olive oil to prevent sticking.

• 6

  Bake the chicken in the preheated oven for 15-18 minutes until golden and fully cooked.

• 7

  While the chicken is baking, prepare the sweet & sour sauce by combining pineapple chunks, red bell pepper, low-sodium soy sauce, rice vinegar, cornstarch, and minced garlic in a small mixing bowl. Stir until the cornstarch is dissolved.

• 8

  Heat a small saucepan over medium heat. Pour the sauce mixture and let it simmer for 3-4 minutes until it thickens slightly.

• 9

  Meanwhile, toss the broccoli lightly with olive oil, salt, and pepper, and spread it on another baking sheet.

• 10

  Roast the broccoli in the oven for about 12-15 minutes until tender and slightly crispy at the edges.

• 11

  Once done, plate the crispy baked chicken, drizzle with the sweet & sour sauce, and serve alongside the roasted broccoli.