Gluten Free Sweet and Sour Chicken Tray Bake
Updated: 34 minutes ago
This Gluten Free Sweet and Sour Chicken Tray Bake is an easy dinner packed with tender chicken, pineapple and colourful vegetables, all coated in a deliciously sticky homemade sweet and sour sauce. Everything comes together on one tray in around 40 minutes, making it perfect for busy weeknights.
About Gluten Free Sweet and Sour Chicken Tray Bake
This is one of my favourite Asian-inspired tray bakes. Instead of frying the chicken, everything is oven-baked for an easier, lighter take on classic sweet and sour chicken.
The homemade sauce has that perfect balance of sweet, tangy and savoury, while pineapple, capsicum, broccoli and bok choy make it a complete family-friendly meal.
It's also naturally gluten-free and dairy-free.
Watch How to Make Gluten Free Sweet and Sour Chicken Tray Bake
Helpful Tips
Cut everything evenly.
Keep the chicken and vegetables similar in size so they cook evenly.
Don't overcrowd the vegetables.
Give them some space on the tray so they roast rather than steam.
Add more sauce to the chicken.
Aim for approximately two-thirds of the sauce over the chicken and one-third over the vegetables. This helps the vegetables caramelise.
Check your tamari.
Choose a gluten-free tamari soy sauce, as some soy sauces contain wheat.
Meal prep.
Store leftovers in an airtight container in the refrigerator and reheat thoroughly before serving.
More Asian-Inspired Gluten Free Recipes to Try
If you enjoy the sweet, tangy flavours of this tray bake, here are more delicious gluten-free Asian-inspired recipes to try, from fresh, colourful salads to easy family dinners.
Gluten Free Sweet and Sour Chicken Tray Bake
Serves: 4
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Recipe Category: Dinner
Recipe Cuisine: Asian-inspired
INGREDIENTS
Chicken and Vegetables
4 large (or 6 small) chicken thigh fillets, diced into 4-5 cm cubes
1 large brown onion, diced into large chunks
1 red capsicum, diced into large chunks
1 small broccoli head, cut into florets
4 baby bok choy, sliced in half
430 g can pineapple chunks in juice, drained (juice reserved for sauce)
2 tablespoons olive oil
1 teaspoon sea salt
½ teaspoon pepper
Sweet and Sour Sauce
160 mL (⅔ cup) pineapple juice from canned pineapple
2 tablespoons gluten-free tamari soy sauce
2 tablespoons light olive oil
2 tablespoons apple cider vinegar
2 heaped tablespoons honey
1 tablespoon tomato paste
1 tablespoon arrowroot starch or cornflour (cornstarch)
Garnish
Sesame seeds
Green onions, thinly sliced
INSTRUCTIONS
1. Prepare the Sauce
In a small pot, add the pineapple juice and apple cider vinegar along with the arrowroot starch or cornflour. Whisk to make a slurry. Once combined, add all the remaining sauce ingredients, including the tamari, olive oil, tomato paste and honey.
Place over high heat and bring to a boil. Once the sauce starts to thicken, remove from the heat and set aside (if it is too thick, add a litlle water).
2. Preheat the Oven
Preheat the oven to 210°C fan-forced / 230°C conventional and line a large baking tray with baking paper.
3. Prepare the Chicken
Spread the diced chicken onto one side of the baking tray, drizzle over 1 tablespoon of olive oil and season with salt and pepper.
Place in the oven for 10 minutes. In the meantime, dice and slice the vegetables.
4. Prepare the Vegetables
Slice and dice all the vegetables and add them to the tray with the chicken. Drizzle the remaining tablespoon of olive oil over the vegetables and season with sea salt and pepper.
Pour the sweet and sour sauce over the chicken and vegetables, and gently toss to combine.
5. Bake
Place the tray back into the oven and bake for a further 20 minutes or until the chicken is cooked and the vegetables begin to colour.
6. Serve
Once cooked, divide between bowls and top with sesame seeds and/or green onions. Serve on its own or with your favourite side.
Serving Suggestions
Whilst the chicken and vegetables are baking, it's the ideal time to prepare either my Stovetop Rice or Quinoa
Have you tried this recipe?
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Recipe and Photography Margaret Pahos @CreateCookShare
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