Sweet n Sour Chicken Tenders Recipe

  • on April 1, 2017
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Sweet ‘n’ Sour Chicken Tenders Recipe

Sweet n Sour Chicken Tenders Recipe

Sweet ‘n’ Sour Chicken Tenders Recipe

Sweet ‘n’ Sour Chicken Tenders Recipe


This adaptation of sweet ‘n’ sour chicken tenders will give you an opportunity to satisfy your Chinese food cravings without all the greasiness and artificial food coloring that comes with it. Taste of the sauce will intensify over time; so leftovers will make a tasty lunch next day. Flexible nature of the sauce allows you to alter it to suit your taste buds; and you may like to make an extra batch of sauce to serve over rice or pasta. Enjoy the perfect balance of sweet and sour flavors with juicy chicken tenders.


      2 boneless and skinless chicken breast halves (cut into strips)

      1 egg (beaten)

      Salt to your taste

      ½ cup cornstarch

      ½ teaspoon black pepper

      2 tablespoons olive/vegetable oil

      Cooking spray

For sweet ‘n’ Sour Sauce:

      ½ cup pineapple juice (from a can of crushed pineapple)

      1 tablespoon sugar

      2 tablespoon apple cider vinegar

      ½ teaspoon red pepper flakes

      ½ teaspoon garlic powder

      ¼ cup ketchup

      1 teaspoon soy sauce


Preheat the oven to 350 degrees F; Line a baking sheet with heavy-duty foil and coat with cooking spray. Set aside.

Image result for sweet and sour baked chicken tenders

Rinse the chicken breasts thoroughly; pat dry with a paper towel. Trim off the fat (if there is any) and Cut thinly like tenders, lengthwise. Season it with salt and ½ teaspoon black pepper.

Image result for raw chicken tenders

In a large bowl combine 1 tablespoon sugar, ½ teaspoon red pepper flakes, ½ teaspoon garlic powder, ¼ cup ketchup, 1 teaspoon soy sauce, 2 tablespoon apple cider vinegar and ½ cup of pineapple juice. Whisk well to form sauce. Taste it and adjust the quantities and spices to your requirements. Set aside.

Image result for sweet and sour sauce

Take two shallow bowls; one for the cornstarch and the other for beaten egg. Working with one piece at a time, dredge tenders in the flour; pressing gently to coat thoroughly; shake off any excess. And dip in the egg mixture.

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Heat 2 tablespoons of olive oil in a non-stick skillet over medium-high flame; swirl to coat.

Image result for egg dipped chicken tenders in a skillet

Carefully lower tenders into the hot oil as a single layer. Do not crowd the skillet; Work in batches. Turning once during the process, cook chicken for 4 minutes or until golden brown. Transfer pieces to the prepared baking dish; Top with sweet and sour sauce. Bake for 15 minutes at 350 degrees F. Test the doneness of the chicken by cutting a piece with fork tip before taking the tray out. Transfer it to a serving platter; collect the drippings from the tray. Serve sweet and sour chicken tenders with sauce and steamed vegetables.

Image result for sweet and sour sauce chicken tenders


Notes & Tips:

      You may use pork chops for this recipe.

      Substitute cornstarch with rice flour or all-purpose flour.

      If you are sensitive to vinegar use lemon juice instead of vinegar.

      Cooking time depends on the thickness of the tenders.

      Use precooked tenders to simplify the process.

      Increase quantities listed under ‘sauce’ for extra sauce.

      For variation top chicken tenders with sauce and pineapple chunks (from the can) and bake for 15 minutes.




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