Here’s a lightened-up take on a classic favorite — Weight Watchers Baked Sweet and Sour Chicken 🍍🍗💛
Crispy outside, tender inside, and tossed in a tangy-sweet sauce — all for fewer points!
🌟 Baked Sweet and Sour Chicken (WW-Friendly)
Servings: 4
WW Points: 4–6 points per serving (depending on ingredients and plan)
🍗 Ingredients
For the chicken:
- 1 lb (450 g) boneless, skinless chicken breast, cut into bite-size chunks
- 2 tablespoons cornstarch
- 1 tablespoon low-sodium soy sauce
- 1 teaspoon garlic powder
- 1 large egg, lightly beaten (or 2 tablespoons egg substitute)
- Salt and pepper, to taste
- Cooking spray
For the sauce:
- ¼ cup sugar-free ketchup
- ¼ cup rice vinegar (or apple cider vinegar)
- 2 tablespoons low-sodium soy sauce
- 2 tablespoons zero-calorie sweetener (like Stevia or Monk Fruit)
- ½ cup pineapple chunks (in juice, drained)
- 1 teaspoon cornstarch mixed with 1 tablespoon water (for thickening)
Optional add-ins (0 points):
- Diced bell peppers
- Chopped onions
- Sliced carrots
🍍 Instructions
- Preheat oven to 400°F (200°C) and lightly spray a baking dish with cooking spray.
- In a bowl, whisk egg, soy sauce, garlic powder, salt, and pepper.
- Toss chicken pieces in the egg mixture, then coat lightly with cornstarch.
- Spread chicken in the prepared baking dish and spray lightly with cooking spray.
- Bake 20–25 minutes, flipping halfway through, until chicken is golden and cooked through.
- While baking, make the sweet and sour sauce:
- In a small saucepan, whisk together ketchup, vinegar, soy sauce, sweetener, and pineapple.
- Bring to a simmer. Stir in the cornstarch slurry and cook until thickened (2–3 minutes).
- Remove chicken from oven, pour sauce over the top, and toss to coat evenly.
- Bake another 5 minutes to let the sauce caramelize slightly.
💡 Tips
- Serve with steamed rice or cauliflower rice (for 0–3 points).
- Garnish with green onions or sesame seeds (optional, adds ~½ point).
- Store leftovers in the fridge for up to 4 days — great for meal prep!
🍽️ Serving Suggestion
Pair it with roasted broccoli or Asian-style stir-fried veggies for a full 0-point side.
Would you like me to give you a Crock Pot version of this recipe — same sweet & sour flavor, but set-it-and-forget-it style?
