Sweet-and-Sour Chicken Stir fry
This delicious Sweet-and-Sour Chicken Stir fry takes minutes to throw together and is colourful, tasty and packed with flavour. Traditionally, sweet and sour stir-fries contain sugar, but there is more than enough sweetness from the pineapple chunks to enjoy this stir-fry with minimal guilt! We have served ours over rice noodles, but if you are a carb-watcher, you can enjoy this over courgetti instead.
45g reduced-sugar tomato ketchup
1 TB rice wine vinegar
½ TB soy sauce
2 TB olive oil
2 skinless and deboned chicken breasts, diced 1-inch
½ green pepper, seeds removed and sliced
½ red pepper, seeds removed and sliced
2 cloves garlic, peeled and minced
1 large thumb-sized piece of ginger, peeled and minced
70g canned bamboo shoots, (drained weight)
80g canned pineapples, chopped (drained weight)
2 portions rice noodles (average portion 45g each)
coriander, to garnish
Combine the ketchup, rice wine vinegar and soy sauce in a little bowl. Set aside.
Heat the olive oil in a wok or large non-stick pan and fry the chicken pieces until golden. Add the green and red peppers, garlic, ginger and bamboo shoots and continue to cook, stirring regularly until the peppers have slightly softened and caramelised.
Add the reserved sauce to the pan, and cook until the sauce reduces and coats the chicken and vegetables. Add the pineapple chunks to gently warm through.
In the meantime, prepare the rice noodles according to the packet instructions. (If you are using the instant rice noodles, this usually requires a simple 4-minute rehydration in a bowl of hot water.) Once done, drain and serve between two bowls. Spoon over the sweet-and-sour chicken mixture and garnish with coriander leaves.
Calories per serving = 495Cal
Macros per serving
- Fats 14g
of which saturates 3g
- Carbs 53g
of which sugars 15g
- Fibre 8g
- Protein 34g
Wheat (may be found in soy sauce)
Celery (found in ketchup)
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