Healthy Sweet And Sour Chicken

 

This is exactly like your favourite sweet and sour from the local down the road, but with fewer calories. Proves that a diet doesn’t have to be all about denial.

This meal without rice provides 288 kcal, 20g protein, 38g carbohydrate (of which 29g sugars), 7g fat (of which 1g saturates), 3g fibre and 0.1g salt per portion.

Ingredients

  • 1 x 425g/15oz can pineapple chunks in natural juice
  • 2 tbsp cornflour
  • 2 tbsp dark soy sauce
  • 2 tbsp white wine vinegar
  • 2 tbsp soft light brown sugar
  • 2 tbsp tomato ketchup
  • ½ tsp dried chilli flakes
  • 2 boneless, skinless chicken breasts
  • 2 tbsp sunflower oil
  • 1 medium onion, cut into 12 wedges
  • 2 peppers, red, green, orange or yellow, deseeded and cut into chunks of about 3cm/1¼in
  • 1 x 225g/8oz can water chestnuts
  • 2 garlic cloves, peeled and crushed
  • 25g/1oz piece fresh root ginger, peeled and finely grated
  • freshly ground black pepper

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