Sweet, Sour and Spicy Chicken
There are many ingredients on this list, as you are also making a sauce, however the method itself doesn’t take that long to make, so don’t be discouraged.
A delicious, satisfying meal with a mix of textures from crunch to soft and smooth that will leave your mouth feeling like there’s a party going on inside.
This meal has a variety of vegetables keeping to the recommended number of serves for vegetables and can be modified to vegetarian/ vegan by omitting the chicken for a tin of chick peas or tofu.
You wont be disappointed.
Serves 6
Ingredients:
1½ cups Jasmine rice cooked to packet instructions
1 tablespoon extra-virgin olive oil
400g diced tin tomatoes
425g diced pineapple pieces in juice.
2 tablespoons apple cider vinegar
2 tablespoons soy sauce
2 teaspoons cornflour
500 grams chicken thigh fillets, diced
1 red onion, sliced
2 cloves garlic, crushed
1 tablespoon fresh ginger, grated
2 sticks celery, chopped
1 carrot, sliced thinly
1 zucchini, diced
1 red capsicum, thinly sliced
150 grams fresh green beans, top and tailed then sliced.
1 long red chilli diced (take seeds out for a mild chilli) or leave out if do not like it hot.
Method:
In a large bowl combine, tomatoes, pineapple with juice, vinegar, soy sauce and cornflour. Mix well and set aside.
In a large frying pan or wok over medium heat add oil, onion, garlic, and ginger and cook until translucent and fragrant. Then add chicken and cook until cooked through and slightly golden.
To the frying pan add the carrot, celery, zucchini and capsicum and stir-fry until slightly softened, then add sauce mixture and combine well. After a minute or two your sauce will look glossy and slightly thickened. Here you will add the beans and chilli.
Reduce heat to the lowest temperature and warm through for 5 minutes.
Serve with ½ cup jasmine rice and a side salad.
Enjoy!
Nutritional analysis per serve
Energy: 442Cals/ 1850kg
Protein: 22g
Fat: 11g
Saturated fat: 3g
Carbohydrate: 63g
Sugars: 23g
Fibre: 5g
Sodium: 547mg