Sweet and Sour Chicken

Name: Sweet and Sour Chicken
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Asian, Chinese
Ingredients: Low calorie cooking spray; 2 chicken breasts, cut into bite sized chuncks; 1 large onion, roughly chopped; 1 green pepper, deseeded and roughly chopped; 3 large carrots, peeled and cut into chuncks; 435g Pineapple, canned in natural juice drained; 2 tbsp pineapple juice, reserved from the can; 1 garlic clove; 1 tbsp cornflour; 1 tbsp tomato puree; 1 tbsp red wine vinegar; 2 tbsp soy sauce; 1 spring onion, sliced to garnish

4 steps

Prep:10minCook:20min

Classic Chinese Takeaway

Updated at: Thu, 04 Jan 2024 20:19:31 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories291.2 kcal (15%)

Total Fat11.9 g (17%)

Carbs20 g (8%)

Sugars11 g (12%)

Protein26.1 g (52%)

Sodium554.1 mg (28%)

Fiber3.4 g (12%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

low calorie cooking spray

2chicken breasts

cut into bite sized chuncks

1onion

large, roughly chopped

1green pepper

deseeded and roughly chopped

3carrots

large, peeled and cut into chuncks

435gPineapple

canned in natural juice drained

2 Tbsppineapple juice

reserved from the can

1garlic clove

1 Tbspcornflour

1 Tbsptomato puree

1 Tbspred wine vinegar

2 Tbspsoy sauce

1spring onion

sliced to garnish

Instructions

Step 1

Place non-stick wok or deep frying pan over a high heat and spray with low calorie cooking spray. Add the chicken and cook for 3 minutes, stirring continuously. Transfer the chicken to a plate with a slotted spoon.

Step 2

Add the onion, pepper and carrots to the wok and cook for 4 minutes l, stirring occasionally. Return the chicken to the wok and cook for a further 3 - 4 minutes until chicken is cooked through.

Step 3

Meanwhile, make the sauce by mixing the reserved pineapple juice with he garlic, cornflour, tomato puree,red wine vinegar, soy sauce, and 100ml water.

Step 4

Stir the sauce into the chicken and vegetables, add the pineapple and cook over low heat for 2 minutes or until thickened. Scatter over the spring onions and serve hot with noodles or rice.

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