Healthy(er) Sweet & Sour Chicken

For the chicken:
  • 4 chicken breasts, in 1″ cubes
  • 1-2 cups Panko bread crumbs
  • 1 cup flour
  • 1 tsp salt
  • 1 tsp garlic powder
  • 2 tsp onion powder
  • 2 tsp Chinese five spice powder
  • Pepper to taste
  • dash of cayenne pepper
  • 1/2 cup milk, or 2 egg whites
  1. Cube chicken
  2. Heat oven to 400°
  3. Set up breading stations, in one container add flour, salt, garlic powder, onion powder, pepper, cayenne, and Chinese five spice powder, in the next add the eggs or milk, and in the third in the panko bread crumbs
  4. Coat chicken pieces with seasoned flour, then milk, then coat in breadcrumbs
  5. Grease a jelly roll pan heavily, and put finished chicken pieces on it
  6. Before baking, spray oil on the top of the pieces as well, to encourage browning on all sides
  7. Bake for 8-14 minutes, depending on the thickness of your chicken pieces.
(You can deep fry your chicken if you prefer, but I like the healthier option)
While cooking chicken, make the sauce
  • 1 3/4 cups water
  • 1/4 cup cornstarch
  • 3/4 cups sugar
  • 1/2 cup distilled vinegar
  • Pineapple juice (drained from an 8oz can of pineapple chunks)
  • 2 drops orange food color (optional, I opt out)
  • 1 Tbs orange juice
  • 1 tsp salt
In a saucepan, combine 1 1/2 cups water, sugar, vinegar, reserved pineapple juice, orange juice, salt and orange food coloring. Heat to boiling. Turn off heat. Combine 1/4 cup cornstarch and 1/4 cup water; slowly stir into saucepan. Continue stirring until mixture thickens. Serve immediately.

  • Additionally, shredded coconut can be added into the breadcrumbs for a twist on the traditional.
  • Tasty served with fried rice.
Yields 4 generous servings.

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