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One the nation’s favourite takeaway picks is Sweet and Sour. The name
‘sweet’ gives it away as the poorest option you could choose from the
paper menu. Our guilt-free version isn’t packed with any hidden sugars.
• Bring a large skillet or wok sprayed with nonstick spray to
medium-high heat on the stove. Season chicken with salt and
black pepper and place in the skillet/wok.
• Stirring occasionally, cook until chicken is no longer pink on the
outside, about 3 minutes. Add broccoli florets, bell pepper, celery,
and 2 tbsp. of water to the skillet/wok. Cover and cook until
veggies are tender, about 8 minutes.
• Meanwhile, to make the sauce, drain the juice from the canned
pineapple into a small nonstick pot. Add cornstarch and stir to dissolve.
Add vinegar, ketchup, soy sauce, garlic, crushed red pepper,
and ginger. Mix thoroughly. Bring to medium-high heat on the stove.
Stirring frequently, cook until thickened, about 3 minutes.
• To the skillet/wok, add pineapple chunks, bean sprouts, and sauce.
Mix well. Continue to cook and stir until sprouts have softened
and chicken is fully cooked, about 4 minutes.
Sweet & sour
chicken
Ingredients
Method
1 raw boneless skinless lean chicken
breast, cut into bite-sized pieces
½ tsp salt
½ tsp. black pepper
½ broccoli, chopped
1 red bell pepper, chopped
2 celery stalks, chopped
1 can pineapple chunks in juice
(not drained)
1 tbsp cornflour
3 tbsp seasoned rice vinegar
1 tbsp low-sugar ketchup
1 tbsp reduced-salt soy sauce
½ tsp garlic, chopped
¼ tsp, red chilli, crushed
½ tsp ground ginger
1 tbsp olive oil
30g cauli rice (to serve, optional)
“Our Sweet and Sour tastes just as
good as the takeaways, but is only
304 kcals per serving”
Servings
4
Calories
190
Fat
4g
Protein
34g
25
MINS