Sweet and Sour Chicken

sweet and sour chicken

This recipe is from Dave Myers and Si King’s book – The Hairy Dieters. The original recipe says it will serve 4, but I halved it and managed to get 3 healthy portions out of it!

Ingredients:

  • 1 boneless chicken breast, cut into chunks
  • 2 tbsp sunflower oil
  • 1/2 medium onion, cut into 6 wedges
  • 1 red pepper, cut into 3cm chunks
  • 10 water chestnuts, drained and sliced in half
  • 1 garlic clove: peeled, crushed and roughly chopped
  • 15g root ginger, peeled and finely grated
  • black pepper

For the sauce:

  • 234g can pineapple chunks
  • 1 tbsp cornflour
  • 75ml water
  • 1 tbsp dark soy sauce
  • 1 tbsp white wine vinegar
  • 1 tbsp soft light brown sugar
  • 1 tbsp tomato ketchup
  • 1/2 fresh green chilli, finely chopped (or 1/2 tsp chilli flakes)

Method:

  • For the sauce: separate the pineapple chunks from their juice. Put the cornflower in a bowl and add in 1 1/2 tbsp of the pineapple juice. Mix together until there are no lumps. Then add the remaining pineapple juice, water, soy sauce, vinegar, sugar, ketchup and chilli and mix well.

sweet and sour sauce

  • Cut the remaining ingredients as stated.

ingredients

  • Add the oil to a large frying pan and stir-fry the onion and peppers for a couple of minutes of a high heat.

onion and peppers

  • Add the chicken to the pan and stir fry for another couple of minutes, until it is coloured on all sides.

chicken, onion and peppers

  • Finally, add the garlic, ginger, pineapple chunks and water chestnuts and stir fry for a minute.

stir fry

  • Give the sauce a good stir and add it to the pan. Stir well, season with black pepper and bring to a simmer. Cook for 4-6 minutes, stirring occasionally, until the sauce is thickened and shiny and the chicken is cooked throughout.

sweet and sour

  • Serve with some rice and enjoy!

dinner

 

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