If you have kids, you know how difficult it can be to cook something they might eat.  This kid friendly baked sweet and sour chicken is perfect for those kids who might be picky or don’t always want to eat your meals.

An overhead image of the Kid Friendly Baked Sweet and Sour Chicken with Rice recipe with chopped green onions in a white bowl.  There is a colorful napkin underneath the bowl.

One of the biggest complaints that I see when people are losing weight is that their kids or husbands won’t eat the food they make.  So they have to make multiple meals.  

This sounds so crazy to me because my husband wouldn’t eat dinner if he didn’t eat what I cook.

Luckily, he loves almost every recipe that I have made (and all the ones on this blog are husband approved).  But I know that some people struggle with finding healthy, yet kid-friendly (or husband friendly) meals.

This baked sweet and sour chicken recipe is a perfect combination because it’s easy to make and your kid’s will love it.  They will gobble this up quicker than you probably ever thought.

A close up image of the Kid Friendly Baked Sweet and Sour Chicken with Rice recipe with chopped green onions in a white bowl.  There is a colorful napkin underneath the bowl with a decorative green container in the background.

The marinade make the chicken breasts really moist.  They bake perfectly.

If you want, you can use the leftover marinade to pour over the chicken and rice.  To do this, after you place the chicken breasts in the oven to cook, place the marinade in a small pot.  Turn the pot on to medium-low heat.

Allow the marinade to boil and then stirring constantly, allow it to thicken up.  Once the chicken is finished cooking, the marinade should be ready to be poured over the chicken.  

Doing this will affect the Freestyle points value, but if your kids want more sauce, you can definitely provide that with the leftover marinade.

A close up image of the Kid Friendly Baked Sweet and Sour Chicken with Rice recipe with chopped green onions in a white bowl.  There is a colorful napkin underneath the bowl.

To make this kid friendly baked sweet and sour chicken with rice recipe:

Place the chicken breasts in a gallon-sized ziplock bag.  Add all of the ingredients to the ziplock bag except the rice pouches.  Close and mix to fully combine.  

Place in the refrigerator and let marinate up to 1 day, or as little as 30 minutes.

Preheat the oven to 425 degrees.

An overhead image of the Kid Friendly Baked Sweet and Sour Chicken with Rice recipe with chopped green onions in a white bowl.  There is a colorful napkin underneath the bowl.

Once the oven is preheated, add the chicken breasts to a shallow baking pan (like a Pyrex dish).  Pour the remaining marinade over the chicken.  Bake for about 20-25 minutes, or until the chicken is cooked through.

Remove the cooked chicken from the oven.  Place on a cutting board and slice into thin slices.  Microwave the 2 pouches of rice and serve immediately.


What are your favorite kid friendly recipes?

Kid Friendly Baked Sweet and Sour Chicken with Rice

Kid-Friendly Baked Sweet and Sour Chicken

Dash of Herbs
This recipe is 5 Freestyle points per serving, 1 chicken breast sliced and 1/2 cup cooked rice.
3.84 from 37 votes
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Main Course
Cuisine Chinese
Servings 8 servings
Calories 197 kcal

Ingredients

  • 2 pounds boneless skinless chicken breasts
  • 1 Tablespoon olive oil
  • 2 stalks green onion chopped
  • 1/4 cup ketchup
  • 1/4 cup honey
  • 2 Tablespoons reduce-sodium soy sauce
  • 2 teaspoons fresh ginger minced
  • 1 Tablespoon garlic minced
  • 1 teaspoon salt
  • 1/3 cup rice vinegar
  • 2 pouches Uncle Ben’s Ready Rice whole grain

Instructions
 

  • Place the chicken breasts in a gallon-sized ziplock bag.  Add all of the ingredients to the ziplock bag except the rice pouches.  Close and mix to fully combine.  Place in the refrigerator and let marinate up to 1 day, or as little as 30 minutes.
  • Preheat the oven to 425 degrees.  
  • Once the oven is preheated, add the chicken breasts to a shallow baking pan (like a Pyrex dish).  Pour the remaining marinade over the chicken (see note for an alternate method).  Bake for about 20-25 minutes, or until the chicken is cooked through.
  • Remove the cooked chicken from the oven.  Place on a cutting board and slice into thin slices.  Microwave the 2 pouches of rice and serve immediately.

Notes

You can use the leftover marinade to pour over the chicken and rice.  To do this, after you place the chicken breasts in the oven to cook, place the marinade in a small pot.  Turn the pot on to medium-low heat.  
Allow the marinade to boil and then stirring constantly, allow it to thicken up.  Once the chicken is finished cooking, the marinade should be ready to be poured over the chicken.  Doing this will affect the Freestyle points value, but if your kids want more sauce, you can definitely provide that with the leftover marinade.

Nutrition

Calories: 197kcalCarbohydrates: 11.7gProtein: 26.1gFat: 4.7gSaturated Fat: 0.9gCholesterol: 82.8mgSodium: 631mgFiber: 0.2gSugar: 10.4g
Tried this recipe?Mention @dashofherbs or tag #dashofherbsrecipes!

2 Comments

  1. It tells you the Freestyle points on the recipe card. I’m not sure if that is the same as the FLex points amounts, but it’s worth checking out and putting in the app to see if it will be the same amount of points.

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