Chicken in Sweet and Sour Sauce
Credited to: Coeliac UK
Kcal: 375.0
Serves 4
20 mins prep
20 mins cooking time
Ingredients
Sweet and sour sauce:
- 1 x 230g can pineapple chunks in natural juice
- 200ml water
- 2 tbsp cornflour
- 4 tbsp Tamari (gluten free soy sauce)
- 4 tbsp white wine vinegar
- 4 tbsp soft light brown sugar
- 4 tbsp tomato ketchup
- ½ tsp dried chilli flakes (optional)
Chicken:
- 2 tbsp sunflower oil
- 450g diced chicken breast
- 1 onion, cut into wedges
- 1 pepper deseeded and cut into strips
- 100g broccoli florets
- 1 carrot cut into strips
- 2 garlic cloves, peeled and crushed
- 25g/1oz piece fresh root ginger, peeled and finely grated
- 1 x 225g tinned water chestnuts (drained and cut in half horizontally)
- Freshly ground pepper to season
Method
- To make the sauce, drain the pineapple in a sieve over a bowl, and keep all the juice. Put the cornflour in a large bowl and stir in three tablespoons of the pineapple juice to make a smooth paste. Add the remaining juice and the water, then stir in the Tamari sauce, vinegar, sugar, ketchup and chilli flakes until thoroughly combined. Heat so the sauce thickens, then reserve.
- Heat a wok or large frying pan, add the oil and fry the chicken pieces until brown all over. Add the onion, peppers, carrot, and broccoli and fry for two more minutes over a high heat.
- Add the garlic, ginger, pineapple chunks, and water chestnuts and stir-fry for 30–60 seconds.
- Add the sauce to the pan with the chicken and vegetables. Stir well, seasoning with some ground pepper, and bring to a simmer. Cook for 4–6 minutes until the chicken is tender and cooked throughout, turning the chicken and vegetables a few times.
Nutritional information per serving
Kcal
375
Fat
13g
Carbs
32g
Protein
32g
Fibre
4g
