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Healthier sweet and sour chicken

Healthy Sweet and Sour Chicken Recipe

Healthier sweet and sour chicken

Name: Healthier sweet and sour chicken
Total time: 25 min
Yield: Serves 2
Ingredients: 2 tsp vegetable oil; 2 chicken breasts cut into bite-sized pieces; 1 green pepper diced; 1 red pepper diced; 2 spring onions cut into 3cm pieces; 2 cloves garlic finely chopped; a thumb-sized piece ginger finely chopped; 100g tinned pineapple chunks; to serve basmati rice; 1 tbsp cornflour; ½ tbsp soft light brown sugar; 2 tbsp from the tin pineapple juice; 1 tbsp dark soy sauce; 1½ tbsp rice vinegar; 1 tbsp tomato ketchup

Adam Bush

Published: April 23, 2019 at 4:28 PM

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Serves 2

Easy

Total time: 25 mins

A star rating of 5 out of 5.1 ratingRate

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This takeaway classic might usually be deep-fried and packed with sugar, but our lighter take on a Friday-night favourite is just as (dare we say, more) satisfying, and ready in less than half an hour

Healthy

Skip to ingredients

Alternatives

Complete the dish

Make this healthy sweet and sour chicken recipe, then check out our healthy chicken curry, healthy chicken kebabs, healthy pizza and more healthy takeaway recipes.

For more easy stir-fries, try our ginger chicken stir fry, sesame chicken, chilli chicken and chicken and cashew stir-fry.

Ingredients

Nutrition

2 tsp vegetable oil
2 chicken breasts

cut into bite-sized pieces
1 green pepper

diced
1 red pepper

diced
2 spring onions

cut into 3cm pieces
2 cloves garlic

finely chopped
a thumb-sized piece ginger

finely chopped
100g tinned pineapple chunks
to serve basmati rice

SWEET AND SOUR SAUCE

1 tbsp cornflour
½ tbsp soft light brown sugar
2 tbsp from the tin pineapple juice
1 tbsp dark soy sauce
1½ tbsp rice vinegar
1 tbsp tomato ketchup

Nutrition: per serving

kcal534

low
fat9.7g

low
saturates0.9g
carbs69.9g
sugars24g
fibre5.7g
protein39g

high
salt1.4g

Method

step 1

Heat the vegetable oil in a wok over a high heat and cook the chicken for 5 minutes until caramelised, then scoop out onto a plate. Stir-fry the peppers and spring onions for 5 minutes until charred. Add the garlic and ginger, and cook for 1 minute.
step 2

Put the cornflour and sugar into a small bowl, stir in the pineapple juice, soy and vinegar until smooth, then add the ketchup and 100ml of water. Pour into the pan, add the chicken and cook for 5-10 minutes or until the sauce has thickened and the chicken is cooked through. Stir through the pineapple chunks for the final 2 minutes of cooking to warm through.
step 3

Serve with basmati rice.

Check out our best healthy chicken recipes

Baked Lemon Chicken Recipe

Authors

Adam Bush Chef Portrait

Adam BushDeputy food editor

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