This healthier version of the Chinese takeout favorite has just the right amount of sweetness plus a hint of heat from the ginger. Baking allows all of the flavors to meld beautifully. Serve with brown basmati rice and Grilled Asparagus (page 70).
Targeted Side Effects: Fatigue, wound healing
A good source of vitamin C
Calories: 330; Total Fat: 8 g; Saturated Fat: 2 g; Total Carbohydrates: 46 g; Fiber: 2 g; Protein: 18 g
1 pound skinless and boneless chicken thighs or breasts, cut into quarters
2 bell peppers, cut into chunks
1 (10-ounce) can of pineapple chunks, drained, with juice reserved
cup water
3 tablespoons white or rice vinegar
1 tablespoon tamari or Bragg’s Liquid Aminos
1½ tablespoons diced fresh ginger or crystallized ginger
½ cup honey or ¼ cup agave syrup and ¼ cup honey
3 tablespoons arrowroot
2 tablespoons sliced almonds
Preheat oven to 350°F
1. Wash chicken and arrange in baking dish. Add peppers and pineapple on top and around chicken.
2. In a bowl, combine pineapple juice, water, vinegar, tamari or Bragg’s, ginger, and honey or honey/agave mixture.
3. Add arrowroot to a pot. Place over medium heat and slowly add pineapple juice mixture, whisking continuously. Cook until sweet and sour sauce thickens.
4. Pour 1 cup sauce over chicken, peppers, and pineapple. Cover tightly with foil and cook for 35 to 45 minutes until chicken is done.
5. Sprinkle with almonds and serve with remaining sauce.
Health Tip 101: Pineapple contains the enzyme bromelain, a natural anti-inflammatory. It also aids digestion.
Sweet and Sour Baked Chicken