Sweet & Sour Chicken


Indulge in tender chicken and tangy sauce, without the excess calories.

Cooking Info

Prep Time: 10 mins

Cook Time: 20 mins

Servings: 4

Nutrition Information

Calories: 411

Protein: 47g

Carbs: 40g

Fat: 7g

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Ingredients

25g (1 oz) cornflour

1 tsp onion powder

1 tsp garlic powder

½ tsp paprika

600g (1.5 lbs) chicken breast, chopped

2 tbsp reduced salt soy sauce

50 ml (2 fl oz) honey

2 tbsp apple cider vinegar

2 tbsp tomato puree

200ml (7 fl oz) chicken stock

425g (15 oz) tin of pineapple chunks in juice

2 tsp coconut oil

1 red pepper, cut into chunks

1 green pepper, cut into chunks

1 onion, cut into chunks

10g (0.5 oz) garlic, puree

10g (0.5 oz) ginger, puree

Spring onions for garnish

Method

 


  1. In a bowl or freezer bag, combine the cornflour, onion powder, garlic powder, paprika and chicken breast so the chicken is coated in the mixture.
  2. Add the soy sauce, honey, apple cider vinegar, tomato puree, chicken stock and the juice from the pineapple chunks (around 170ml or 6 fl oz) to a jug. Mix through and set aside.
  3. Heat 1 tsp coconut oil in a wok at a high temperature and fry the chicken for a few minutes until it starts to turn golden brown (it doesn’t need to be fully cooked through at this stage).
  4. Remove the chicken from the wok and set aside.
  5. Add the second tsp coconut oil to the pan along with the peppers and onions and fry for a few minutes until the onion starts to turn translucent.
  6. Add the garlic and ginger and fry for a further 30 seconds.
  7. Add the pineapple chunks and the sauce to the pan along with the chicken. Keep the heat on high and simmer for about 7-10 minutes until the sauce starts to thicken up and the chicken is fully cooked through.
  8. Serve and garnish with spring onions.