Gluten-Free Oven-Baked Sweet and Sour Chicken

Gluten-Free Oven-Baked Sweet and Sour Chicken: A Deliciously Healthy Twist

Why Gluten-Free Baked Sweet and Sour Chicken is Your Next Health-Packed Meal

The popularity of gluten-free diets has been on the rise due to the increasing number of people diagnosed with gluten sensitivities, celiac disease, and those choosing gluten-free living for its potential health benefits. Our Gluten-Free Oven-Baked Sweet and Sour Chicken is a healthier, nutrient-packed alternative to the traditional Chinese-inspired dish. Designed specifically for the Whole Health Flexi-Plan diet, this recipe focuses on natural, whole ingredients that offer genuine health benefits while delivering incredible flavor.

But what makes this dish such a nutritional powerhouse? Let’s dive into the science-backed health benefits of each ingredient and explore why this dish should be part of your healthy eating journey.

1. Understanding the Whole Health Flexi-Plan Diet

The Whole Health Flexi-Plan emphasizes whole, unprocessed foods rich in essential nutrients. This diet focuses on the quality of food rather than mere calorie restriction. With the use of gluten-free and natural ingredients, this plan aims to reduce inflammation, enhance gut health, and improve overall vitality.

2. Health Benefits of Gluten-Free Ingredients

• Improved Digestion: Gluten-free ingredients reduce bloating, gas, and digestive discomfort.
• Reduced Inflammation: Helpful for those with autoimmune diseases and arthritis.
• Better Nutrient Absorption: Enhanced gut health leads to better vitamin and mineral absorption.

3. Chicken Breast: A Lean Protein Source

• Promotes Muscle Growth and Repair: High in lean protein (28g per serving).
• Boosts Metabolism: Protein-rich diets can enhance metabolism by 15-30%.
• Low in Saturated Fat: Supports cardiovascular health.
• Rich in B Vitamins: Essential for energy production and brain health.

4. Avocado Oil: The Heart-Healthy Oil

• Rich in Monounsaturated Fats: Reduces bad cholesterol (LDL) and improves heart health.
• Packed with Antioxidants: Contains Vitamin E which protects cells from oxidative damage.
• Improves Nutrient Absorption: Especially fat-soluble vitamins like A, D, E, and K.
• Anti-Inflammatory Properties: Great for arthritis and joint pain relief.

5. Coconut Sugar and Honey: Natural Sweeteners for a Healthier You

• Lower Glycemic Index: Prevents spikes in blood sugar levels.
• Rich in Antioxidants: Especially honey, containing phenolic compounds.
• Provides Essential Minerals: Coconut sugar offers potassium, zinc, iron, and calcium.

6. Apple Cider Vinegar: More Than Just a Flavor Booster

• Supports Gut Health: Enhances digestion by promoting good gut bacteria.
• Blood Sugar Regulation: May enhance insulin sensitivity.
• Antimicrobial Properties: Helps fight harmful bacteria and pathogens.
• Weight Loss Aid: May boost metabolism and reduce belly fat.

7. Pineapple Juice: Natural Sweetness with Nutritional Power

• Rich in Vitamin C: Essential for immune function and skin health.
• Contains Bromelain: An enzyme with anti-inflammatory and digestive benefits.
• Digestive Aid: Supports nutrient absorption and digestive comfort.

8. Bell Peppers: A Nutrient-Dense Superfood

• High in Antioxidants: Vitamin C and beta-carotene boost immunity and skin health.
• Supports Weight Management: Low calorie, high fiber content aids digestion and satiety.
• Promotes Eye Health: Contains lutein and zeaxanthin which prevent macular degeneration.

9. Onion & Garlic: Antioxidant-Rich Flavor Enhancers

• Heart Health Benefits: May lower cholesterol and blood pressure.
• Anti-Inflammatory Properties: Reduces risk of chronic diseases.
• Rich in Allicin: Especially garlic, known for antibacterial and antifungal properties.

10. Gluten-Free Soy Sauce & Coconut Aminos

• Improved Digestion: Free from gluten and suitable for those with celiac disease.
• Lower Sodium Option: Coconut aminos offer a healthier choice for reducing salt intake.
• Rich in Amino Acids: Essential for muscle repair and metabolic health.

11. Gluten-Free Cornstarch & Arrowroot Powder

• Easily Digestible: Suitable for gluten-sensitive individuals.
• Improved Nutrient Absorption: Encourages healthy gut flora.
• Supports Metabolic Health: Helps stabilize blood sugar levels.

12. Nutritional Analysis of Gluten-Free Baked Sweet and Sour Chicken

• Calories: 420
• Protein: 28g (56% DV)
• Carbohydrates: 45g (16% DV)
• Fat: 14g (18% DV)
• Vitamin C: 60% DV
• Iron: 10% DV
• Calcium: 5% DV

13. Who Can Enjoy This Dish?

• Gluten-Free Dieters
• Paleo Diet Followers (Using Coconut Aminos)
• Whole Health Flexi-Plan Participants
• Low-Sugar Dieters (Substitute honey or coconut sugar)
• Anti-Inflammatory Diet Seekers

14. How This Dish Fits Into Various Diet Plans

This recipe aligns well with:

• Whole Health Flexi-Plan: Encourages natural, nutrient-rich foods.
• Weight Loss Diets: High protein, low refined sugar.
• Anti-Inflammatory Diets: Uses anti-inflammatory oils and natural sweeteners.

15. Making Healthier Choices with Silver Fork Gluten Free

The Gluten-Free Oven-Baked Sweet and Sour Chicken is a testament to how delicious healthy eating can be. By choosing gluten-free, nutrient-rich ingredients, this dish provides excellent health benefits for the mind and body. Whether you follow a gluten-free lifestyle or the Whole Health Flexi-Plan, this recipe is a wonderful addition to your diet.

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Print Recipe

Gluten-Free Oven-Baked Sweet and Sour Chicken

Author: Silver Fork Gluten Free Cooking Method: Baked Cuisine: Asian Courses: Asian Recipe Collection, Dinner Recipes Collection, Spring Recipes Collection, Summer Recipes Collection Recipe Keys: A Anti-Inflammatory Diet Gluten Free P Paleo Diet W Whole Health Flexi-Plan

Difficulty: Beginner Prep Time 15 mins Cook Time 25 mins Total Time 40 mins

Servings: 4 Calories: 420

Best Season: Spring, Summer

Dietary:

A Anti-Inflammatory Diet G Gluten-free P Paleo Diet W Whole Health Flexi-Plan

Description

This healthier, gluten-free Baked Sweet and Sour Chicken recipe is inspired by the Whole Health Flexi-Plan, providing a balanced approach to nutrition without compromising on taste. Using gluten-free ingredients and reducing unhealthy fats and sugars, this dish offers a guilt-free dining experience that's perfect for anyone looking to enjoy healthier Chinese-inspired cuisine.

Ingredients

Servings

For the Chicken:

• 1 lb 1 / 500 g chicken breast - cut into bite-size cubes (preferably organic, free-range)
• ¹⁄₂ tsp salt
• 1 large 1 egg or 2 small eggs - lightly beaten (for coating)
• 1 cup gluten-free cornstarch or arrowroot powder (Healthier alternative)
• 3 to 5 tbsp avocado oil or olive oil (Healthier option than canola or vegetable oil)
• Oil spray (Avocado or Olive oil spray)

For the Stir Fry:

• ¹⁄₂ tbsp avocado oil or olive oil
• 1 garlic clove - minced
• 1 small onion - cut into large dice
• ¹⁄₂ red bell pepper - cut into bite-size pieces
• ¹⁄₂ green bell pepper - cut into bite-size pieces (optional)
• 1 can (8oz/250g) canned pineapple pieces (in natural juice (Preferably unsweetened))

For the Sauce:

• ¹⁄₄ cup coconut sugar or organic honey (Healthier sweetener)
• ¹⁄₃ cup apple cider vinegar (Great for digestion and flavor)
• 3 tbsp pineapple juice (from canned pineapple)
• 3 tbsp organic tomato paste or low-sugar ketchup (For lower sugar content)
• 1 tsp gluten-free Worcestershire sauce
• 1 tbsp gluten-free soy sauce or coconut aminos (Healthier, gluten-free alternative)
• 1 tsp gluten-free oyster sauce (Optional)
• ¹⁄₄ tsp salt (Or Himalayan salt for added minerals)

For the Thickener:

• 1 tbsp gluten-free cornstarch or arrowroot powder
• 4 tbsp water - mixed together

Instructions

1. Preheat oven to 390°F (200°C).
2. In a bowl, sprinkle chicken with salt and add beaten eggs. Mix well to coat.
3. Place chicken in a ziplock bag with cornstarch or arrowroot powder. Seal and shake well to coat evenly.
4. Heat oil in a large skillet over high heat. Add chicken (in batches if necessary) and cook for about 2 minutes until light golden. Chicken should be raw inside.
5. Transfer chicken to a baking tray, spray with oil, and bake for 15 to 20 minutes until crispy and golden.
6. Sauce Preparation: Discard oil from skillet, wipe clean, and heat 1/2 tbsp of oil over medium-high heat. Add garlic and sauté for 20 seconds. Add onions and cook for 2 minutes.
7. Add bell peppers and cook for an additional minute.
8. Pour in sauce ingredients and stir until sugar dissolves. Let it bubble for a minute.
9. Add thickener and stir constantly until the sauce reaches a syrup-like consistency (around 3 minutes).
10. Add pineapple pieces and cook briefly.
11. When chicken is done, add it to the skillet and coat evenly with sauce.
12. Serve immediately over steamed rice or cauliflower rice for a lower-carb option. Garnish with scallions if desired.

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