Name: Crispy Sweet and Sour Chicken with Roasted Vegetables
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 4 oz Chicken Breast; 20 g Whole Wheat Flour; 1 large Egg White; 50 g Pineapple Chunks (drained); 0.5 medium Red Bell Pepper; 0.5 medium Zucchini; 0.25 medium Red Onion; 1 tbsp Low-Sodium Soy Sauce; 1 tsp Rice Vinegar; 1 tsp Honey

Crispy Sweet and Sour Chicken with Roasted Vegetables

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

YOUR SOLIN GENERATED RECIPE

Crispy Sweet and Sour Chicken with Roasted Vegetables

Enjoy a vibrant dish featuring lightly crispy chicken coated in a delicate whole wheat crust paired with a tangy sweet and sour sauce and a colorful medley of roasted vegetables. This balanced plate delivers a delightful mix of sweet, savory, and roasted flavors that satisfy both taste and nutritional needs.

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NUTRITION

Protein

44.5g

Fat

5.1g

Carbs

37.9g

SERVINGS

1 serving

INGREDIENTS

4 oz Chicken Breast

20 g Whole Wheat Flour

1 large Egg White

50 g Pineapple Chunks (drained)

0.5 medium Red Bell Pepper

0.5 medium Zucchini

0.25 medium Red Onion

1 tbsp Low-Sodium Soy Sauce

1 tsp Rice Vinegar

1 tsp Honey

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PREPARATION

1
Preheat your oven to 425°F. Line a baking sheet with parchment paper.
2
Thinly slice the red bell pepper, zucchini, and red onion. Toss the vegetables with a light spray of cooking oil, salt, and pepper, then spread them evenly on the baking sheet.
3
Roast the vegetables in the oven for about 20-25 minutes, stirring halfway through, until tender and slightly charred.
4
Meanwhile, prepare the chicken by lightly pounding the 4-ounce chicken breast to ensure even thickness.
5
In a shallow bowl, mix the whole wheat flour with a pinch of salt and pepper. In a separate bowl, whisk the egg white until frothy.
6
Dip the chicken breast first into the flour, shaking off any excess, then into the egg white, and back into the flour to create a thin, crispy coating.
7
Heat a non-stick skillet over medium-high heat and lightly spray with cooking oil. Place the coated chicken breast in the skillet and cook for about 4-5 minutes on each side until golden and cooked through.
8
In a small saucepan over medium heat, combine the pineapple chunks, low-sodium soy sauce, rice vinegar, and honey. Allow the mixture to simmer for 3-4 minutes until it slightly thickens into a sweet and sour sauce.
9
Plate the crispy chicken alongside the roasted vegetables, then drizzle the sweet and sour sauce over the chicken. Serve immediately and enjoy the medley of flavors.