Description
This Sweet and Sour Chicken Tray Bake is a delicious and easy way to enjoy a classic takeout dish at home. Tender chicken, colorful vegetables, and a homemade sweet and sour sauce are all baked together in one pan for a healthy and satisfying meal.
Ingredients
Units
Scale
Chicken and Vegetables:
- 4 large (or 6 small) chicken thigh fillets, diced into 4cm cubes
- 1 large brown onion, diced into large chunks
- 1 red bell pepper, diced into large chunks
- 1 broccoli head, cut into florets
- 4 baby bok choy, sliced in half
- 430g can pineapple chunks in juice, drained (reserve juice for sauce)
- 2 tablespoons olive oil
- 1 teaspoon sea salt
- 1/2 teaspoon black pepper
Sweet and Sour Sauce:
- 160ml (2/3 cup) reserved pineapple juice
- 2 tablespoons tamari soy sauce
- 2 tablespoons light olive oil
- 2 tablespoons apple cider vinegar
- 2 heaped tablespoons honey
- 1 tablespoon tomato paste
- 1 tablespoon arrowroot starch or cornstarch
Garnish:
- Sesame seeds
- Green onions, thinly sliced
Instructions
- Make Sauce: In a small pot, whisk together the pineapple juice, apple cider vinegar, and arrowroot or cornstarch to make a slurry. Add the tamari, olive oil, tomato paste, and honey. Bring to a boil over high heat, stirring constantly. Once thickened, remove from heat and set aside.
- Preheat Oven: Preheat oven to 220°C (428°F) fan-forced or 240°C (464°F) conventional oven. Line a large baking tray with baking paper.
- Brown Chicken: Spread the diced chicken on one side of the baking tray, drizzle with 1 tablespoon of olive oil, and season with salt and pepper. Bake for 5 minutes.
- Add Vegetables and Sauce: Remove the tray from the oven and add the diced vegetables. Drizzle with the remaining olive oil and season with salt and pepper. Pour the sweet and sour sauce over the chicken and vegetables, and toss gently to coat.
- Bake: Return the tray to the oven and bake for 20 minutes, or until the chicken is cooked through and the vegetables are tender-crisp.
- Serve: Divide the chicken and vegetables among bowls and garnish with sesame seeds and green onions. Serve with your favorite sides, such as rice or noodles.
Notes
- Chicken breasts can be substituted for chicken thighs, but thighs tend to be juicier.
- Adjust the amount of honey in the sauce to your desired level of sweetness.
- If you don’t have arrowroot starch, cornstarch can be used as a substitute.
- Serve with rice, quinoa, or noodles for a complete meal.
Nutrition
- Serving Size: 1 Serving
- Calories: 580kcal
- Sugar: 35g
- Sodium: 900mg
- Fat: 30g
- Saturated Fat: 6g
- Unsaturated Fat: 21g
- Trans Fat: 0g
- Carbohydrates: 55g
- Fiber: 5g
- Protein: 35g
- Cholesterol: 110mg
