Baked Sweet and Sour Chicken Traybake
A one-tray dinner of chicken breast, peppers and pineapple baked with sweet and sour sauce, with no frying at all.
Made with Sweet and sour sauce. Make a batch of the base first, then this takes minutes. Skip to the method
- Time50
- LevelEasy
- Costabout £2.09 a head
- Oven200°C (180°C fan)
Cost is worked out from Aldi and Tesco shelf prices in October 2026. Your shop and brands will differ.
Ingredients
Tick what you need to buy. It goes on your shopping list.
Method
- 1
Heat the oven to 200°C (180°C fan). Spray a large baking tray with low fat cooking spray.
- 2
Spread the chicken, peppers, onion and pineapple on the tray. Spray lightly and season with salt and black pepper.
- 3
Roast for 15 minutes, until the vegetables are starting to colour.
15 min - 4
Cook the brown rice following the packet, about 25 minutes, while the tray roasts.
25 min - 5
Pour your ready made sweet and sour sauce (see the base recipe) over the tray and stir everything together. Roast for 15 to 18 minutes more, until the chicken is white inside with no pink and the sauce is sticky.
16 min 40 s - 6
Rest for 3 minutes and serve over the rice, spooning the tray juices on top.
Tips
- Add the sauce after the first 15 minutes. The sugar in it burns if it roasts for the whole time.
- Cut the chicken into evenly sized chunks so none dries out before the rest are cooked.
- Spread everything in a single layer. A crowded tray steams instead of roasting.
Storing and freezing
Keeps up to 3 days in the fridge, cooled within 1 hour. Reheat until steaming hot all the way through, or freeze portions for up to 2 months.
Questions
Can I use chicken thighs?
Yes. Boneless skinless thighs stay juicier, but they are not as lean. Cook for the same time and check one is cooked right through.
Can I add more vegetables?
Yes. Courgette, broccoli and baby corn all suit it. Add broccoli with the sauce so it does not burn.
Is this a good everyday dinner?
It is built from lean chicken, plenty of vegetables, wholegrain brown rice and just a few sprays of oil, with no frying. The sauce does contain sugar, so keep to the portion in the recipe.
More made with sweet and sour sauce
Double check before you cook. Recipes can contain mistakes. Any diet labels come from the ingredients as written in this recipe and are a guide, not a guarantee. Always check every ingredient and the packet label for allergens and cross contamination, and ask your doctor or dietitian what is right for you, especially with coeliac disease, diabetes or a serious allergy. This is not medical advice.