Sweet and Sour Baked Chicken Tenders, crispy coated chicken baked in a thick tangy sauce, served over fluffy steamed rice. Gluten free and super easy!
STEP 1
Coat the chicken tenders in corn flour, then egg and brown in a hot pan.
STEP 2
Lay in a single layer and pour over sauce, bake for 30 mins at 180°C.
Sweet + Sour Chicken Baked Tenders
This is a really quick and easy version of sweet and sour chicken. Using whole chicken tenders really speeds up the batter stage and the sauce is whisked together in literally seconds.
This seemed like a lot of work as I was frying off the chicken pieces, but once I tasted how amazing this was and watched the kids gulf it up, I knew I would be making it again… a lot!
WHY NOT SERVE THIS UP WITH….
Sweet + Sour Chicken Baked Tenders
- Total Time: 50 minutes
- Yield: aprox 8 pieces 1x
Description
Sweet and Sour Baked Chicken Tenders, crispy coated chicken baked in a thick tangy sauce, served over fluffy steamed rice. Gluten free and super easy!
Ingredients
- 500g chicken tenders
- salt & pepper
- 1 cup cornflour
- 2 eggs
- 1 cup rice bran or coconut oil
- 1 red capsicum, cut into bite sized pieces
- 1 small tin pineapple pieces, juice reserved for sauce
SAUCE
- 4 tablespoons tomato sauce
- 1 cup white vinegar
- 1 tablespoon soy sauce
- 3 tablespoons pineapple juice (from tin of pineapple)
Instructions
Pre heat oven to 180°C.
Season the chicken with salt and pepper then place into a zip lock bag with the cornflour and shake to coat.
In a shallow dish, lightly whisk the egg. Heat the oil in a large frypan over medium high heat.
Working in small batches, dip each piece of chicken into the egg and then onto the frypan. Cook for 20 seconds on each side, so they just turn golden but don’t cook through, then lay in a single layer in a baking dish.
Once all the chicken is done, mix the sauce ingredients together and pour over the chicken. Add some pineapple and capsicum to the dish and place into the oven.
Bake for 30-40 minutes. This will depend on how big your chicken pieces are. Turn the chicken a few times while cooking to coat well in the sauce.
Notes
You can also double the sauce mixture and place half into a small saucepan and simmer over medium heat for 8-10 minutes until it reduces and thickens. Pour over chicken to serve.
For a healthier version, replace the tomato sauce with tomato passata.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
WHERE TO BUY TRUE FREE RANGE EGGS?
If you don’t have access to chickens in your backyard or a neighbours, it can be really hard knowing which eggs are coming from chickens that are well looked after. There is some great information on the Local Harvest website and they have a map where you can put in your town and find the nearest small-scale poultry farm and where you can buy their eggs.
www.localharvest.org.au
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This post was originally published June 2019.
