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Sweet and Sour Chicken Tray Bake

Sweet and Sour Chicken Tray Bake: A Quick Family Favorite

A delicious and gluten-free Sweet and Sour Chicken Tray Bake that combines tender chicken and vibrant veggies for a quick family meal.
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Prep Time 10 minutes
Cook Time 20 minutes
Resting Time 2 minutes
Total Time 32 minutes
Servings: 4 servings
Course: Lunch
Cuisine: Asian
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken and Vegetables
  • 500 grams chicken thigh fillets boneless, skinless preferred
  • 1 medium brown onion or yellow onion if preferred
  • 1 medium red capsicum (bell pepper) any bell pepper can be used
  • 200 grams broccoli or cauliflower if preferred
  • 200 grams baby Bok Choy or regular bok choy or spinach
For the Sauce
  • 1 can pineapple chunks (in juice) use canned or fresh pineapple
  • 2 tablespoons olive oil or avocado oil if desired
  • 1 teaspoon sea salt adjust to taste
  • 1 teaspoon pepper to taste
  • 1/2 cup pineapple juice from canned pineapple
  • 1/4 cup Tamari soy sauce or regular soy sauce if gluten isn't a concern
  • 2 tablespoons apple cider vinegar or white vinegar if preferred
  • 2 tablespoons honey or maple syrup for a vegan option
  • 2 tablespoons tomato paste for thickening
  • 1 tablespoon arrowroot starch or corn flour or tapioca starch if needed
For the Garnish
  • 2 tablespoons sesame seeds for garnish
  • 2 stalks green onions or chives if needed

Equipment

  • Baking Tray
  • Small pot
  • spatula
  • Knife
  • Cutting Board

Method
 

Step-by-Step Instructions
  1. In a small pot, mix pineapple juice and apple cider vinegar, adding arrowroot (or corn flour) to create a smooth slurry. Stir in Tamari, olive oil, honey, and tomato paste. Cook this mixture over medium-high heat, letting it bubble for 3-5 minutes until it thickens, then remove from heat and set aside.
  2. Preheat your oven to 220°C (fan forced) / 240°C (conventional) / 374°F. Line a large baking tray with parchment paper for easy cleanup.
  3. Cut chicken thigh fillets into uniform pieces and spread them on one side of the prepared baking tray. Drizzle with olive oil, and season generously with sea salt and pepper. Bake in the preheated oven for about 5 minutes.
  4. Chop your brown onion, red capsicum, broccoli, and baby bok choy into bite-sized pieces. Add these vegetables to the baking tray alongside the partially cooked chicken. Drizzle another tablespoon of olive oil over the veggies and sprinkle with salt and pepper.
  5. Pour the prepared sauce over the chicken and vegetables, ensuring everything is well coated. Toss gently to ensure the sauce envelops all ingredients.
  6. Return the tray to the oven and bake for an additional 20 minutes, until the chicken is cooked through and the vegetables are slightly charred.
  7. Remove from the oven and let it rest for a couple of minutes. Garnish with sesame seeds and chopped green onions before serving.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 20gProtein: 30gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 80mgSodium: 600mgPotassium: 800mgFiber: 3gSugar: 8gVitamin A: 500IUVitamin C: 50mgCalcium: 50mgIron: 2mg

Notes

For meal prep, assemble in advance and keep in the fridge until ready to bake. Store leftovers in an airtight container for up to 3 days, or freeze for up to 3 months.

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