Sweet and sour chicken (Serves 4) Cals 330pp – BBC Good Food

Another fakeaway packed with veg and really simple to throw together!


1tsp oil
450g chicken breast, thinly sliced
2 garlic cloves, crushed
1 chilli, chopped (optional)
1 medium onion, cut into small chunks
2 red peppers, cut into small chunks
100g sugar snap peas, halved or cut into three chunks
About 150g pineapple, cut into chunks
9tbsp tomato ketchup
3tbsp malt vinegar
4tbsp dark muscovado sugar
1 tsp cornflour (optional)

1. Heat the oil in a non stick pan or wok. Add the onion and chilli if using and start to soften for a couple of minutes. Next add the chicken and increase the heat.

2. After a couple of minutes when the chicken starts to brown, add the ketchup, vinegar and sugar, stir well and bring to a simmer. Cook for around 5 minutes before adding the peppers and again bringing to a simmer for another 5 minutes.

3. Finally once the chicken is cooked through or very nearly add the sugar snap peas and pineapple simmering for a final 5 minutes.

4. At this point you can mix a little of the sauce with the cornflour and return to the pan to thicken if needed, also add a little more ketchup, vinegar or even some pineapple juice to get the right balance of sweet and sour.

Serve when cooked through with some egg fried rice or noodles

Nutrition per portion*
Calories 330
Protein 39g
Carbohydrate 34g
Fat 4g
Fibre 3g

I do love a sweet and sour chicken and ok this isn’t quite the same as the battered version but it’s ever so tasty and good for you! It’s also freezer friendly but a lot better cooked fresh! Nom! X

*Please remember that nutritional information stated in these recipes depend on weights and actual products used so yours may vary.



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