Saturday night Sweet and Sour Chicken ( take- away alternative)
Rather than having a weekend wobble and ordering in that take – away Chinese here is an easy and healthy alternative.
This sweet and sour recipe literally takes minutes to stir fry, it contains no added sugar unlike most take aways!
4 Tablespoons of olive oil or rape seed oil
4 chicken breasts ( without skin) chopped into 1-inch cubes
1 green pepper (sliced thinly)
1 red pepper (sliced thinly)
4 cloves garlic, peeled and grated
1 large chunk of fresh ginger root ( aprox 2 thunbs), peeled and grated
150g canned bamboo shoots, (drained weight)
160g canned pineapples chunks or chopped rings, (drained weight)
4 portions rice noodles (average portion 45g each)
coriander (chopped) , to garnish
For the sauce
90g reduced-sugar tomato ketchup
1 Tablespoon of rice wine vinegar
1 Tablespoon of soy sauce
Prepare and chop all your ingredients as described above.
Add the ketchup, rice wine vinegar and soy sauce in a small container, stir well and put to one side.
Heat the olive oil in a wok ( or large non stick frying pan) fry the chicken pieces until golden ( do this in batches so the chicken is fried not boiled in it’s own juices).
Add both types of peppers, the grated ginger and the grated garlic plus drained bamboo shoots and continue to cook, stirring regularly until the peppers have cooked and softened.
Now add your ketchup/rice wine vinegar and soy sauce mixture to the pan, cook until the sauce reduces a little and coats all your ingredients. Finally add the pineapple chunks and cook for another couple of minutes until warmed through.
Prepare your rice noodles according to the packet instructions. Once the rice is done (usually the instant ones take 4 minutes in boiling water)add one serving per bowl. Add the sweet-and-sour chicken mixture divided equally between each of your 4 bowls and garnish with your chopped coriander leaves.
Macros per serving
- Fats 14g
of which saturates 3g
- Carbs 53g
of which sugars 15g
- Fibre 8g
- Protein 34g
Calories per serving = 495Cal