If you’re looking for another sweet and savory, filling dish that’s easy on your eyes and your thighs, you’re in the right place! Skinny Hawaiian Chicken Bake is easy to throw together and is one of those dishes that your whole family is bound to love.
Weight Watchers
WW Points: 5 Purple, 5 Blue, 9 Green
5
5
9
Whisk
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Ingredients
For the chicken
- Chicken Breast: I used boneless, skinless chicken breast that came already sliced into tenders. This made them super-easy to cube into small, bite-sized pieces.
- Cornstarch: for the breading of the chicken.
- Egg: for the breading of the chicken.
- Olive Oil: At first, I tried using nonstick cooking spray, and it worked perfectly well, but definitely did a number on my white skillet. The last batch, I went ahead and used olive oil, which kept the skillet from drying out. Either one you want to use is fine. Nonstick cooking spray is 0 points, while the Olive Oil adds 1 point to each serving on each plan. (Points calculated using olive oil.)
- Salt and Pepper: to taste.
For the Sauce
- Pineapple Tidbits in 100% Juice: You can separate the juice from the pineapple for easier combining of the sauce. Add the juice in first, and add the pineapple in with the bell pepper at the end.
- Brown Sugar Substitute: I use Swerve or Lakanto, whichever I happen to have on hand. Both work great and are zero-calorie alternatives to brown sugar for 0 points!
- Tamari Lite: a light, gluten-free alternative to soy sauce.
- Garlic: for flavor.
- Red Bell Pepper: for flavor and texture.
Skinny Hawaiian Chicken Bake
WW Points: 5 Purple, 5 Blue, 9 GreenAdapted from recipe at https://www.tiffanie.co/baked-sweet-hawaiian-chicken/.
Equipment
- Skillet
- Oven
Ingredients
For the Chicken
- 4 chicken breast (boneless, skinless, cubed)
- ½ cup corn starch
- 3 large eggs (whisked)
- 2 Tbsp olive oil
- salt and pepper (to taste)
For the Sauce
- 20 oz pineapple tidbits in 100% juice (you'll use the pineapple and the juice)
- ½ cup zero calorie brown sugar replacement (I use Swerve or Lakanto)
- ⅓ cup Tamari Lite
- 1 tsp minced garlic
- 1 medium red bell pepper (diced)
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Instructions
- Preheat oven to 325 degrees. Cut chicken breasts into bite-sized pieces and season with salt and pepper.4 chicken breast, salt and pepper
- In separate bowls, place cornstarch and slightly beaten eggs. Dip chicken into cornstarch then coat in egg mixture.½ cup corn starch, 3 large eggs
- Heat a large skillet with olive oil over medium-high heat and cook chicken until browned. Place the chicken in a 9 x 13 greased baking dish.4 chicken breast, ½ cup corn starch, 2 Tbsp olive oil, 3 large eggs
- In a medium-sized mixing bowl, whisk together pineapple juice, brown sugar replacement, tamari lite, and minced garlic. Add the red pepper and pineapple tidbits. Pour over chicken and bake for 1 hour, stirring every 15 minutes or so to coat chicken in sauce.20 oz pineapple tidbits in 100% juice, 1/2 cup zero calorie brown sugar replacement, ⅓ cup Tamari Lite, 1 tsp minced garlic, 1 medium red bell pepper
Nutrition
Nutrition Facts
Skinny Hawaiian Chicken Bake
Serving Size
1 serving (1/6 of the recipe)
Amount per Serving
Calories
436
% Daily Value*
Fat
11
g
17
%
Saturated Fat
2
g
13
%
Trans Fat
1
g
Polyunsaturated Fat
2
g
Monounsaturated Fat
5
g
Cholesterol
189
mg
63
%
Sodium
933
mg
41
%
Potassium
781
mg
22
%
Carbohydrates
42
g
14
%
Fiber
2
g
8
%
Sugar
30
g
33
%
Protein
37
g
74
%
Vitamin A
848
IU
17
%
Vitamin C
36
mg
44
%
Calcium
42
mg
4
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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