Ultra Low-Fat Baked Sweet And Sour Chicken Breasts
Juicy baked chicken breasts glazed with a tangy orange marmalade sauce, perfect for a low-fat, flavorful, family-friendly dinner that balances sweetness and savory notes.
Ingredients
Instructions
- Preheat oven to 350°F (175°C).
- In a small bowl, combine orange marmalade, onion soup mix, orange juice, Italian dressing, and lite soy sauce.
- Spray a large pan or dish with nonstick cooking spray.
- Place chicken breasts in the pan and pour the sauce over the top.
- Bake at 350°F for 40 to 45 minutes.
Tips & Substitutions
For a thicker sauce, consider simmering the orange marmalade mixture on the stove before pouring it over the chicken. If you're out of onion soup mix, you can substitute with a blend of dried onion flakes and seasonings. Using low-sodium soy sauce helps keep the dish low in fat and sodium. Feel free to add vegetables like bell peppers or broccoli for extra nutrition.
Serving Suggestions
Serve the sweet and sour chicken over a bed of brown rice or quinoa to soak up the delicious sauce. Steamed vegetables or a fresh green salad pair well, adding color and crunch. This dish also goes beautifully with Chicken In Wine Sauce A La Montessori for a delightful meal spread.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the chicken in a microwave-safe dish, cover, and heat on medium power until warmed through, about 2-3 minutes. For a crisp finish, you can reheat in the oven at 350°F for about 10 minutes.
Nutrition & Diet Analysis (per serving)
Each serving of Ultra Low-Fat Baked Sweet And Sour Chicken Breasts contains roughly 294 calories, with 5g protein, 18g carbohydrates, and 23g fat. Note that it is relatively high in sodium, at 2031mg per serving (88% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Is this chicken dish suitable for meal prep?
Absolutely! This baked sweet and sour chicken is perfect for meal prep. Prepare a batch on the weekend, portion it out, and store in the fridge for quick lunches or dinners throughout the week.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).