Quick sweet and sour chicken

Photographer: Sean Calitz

Have a go at this quick, cheaper and healthier version of your favourite takeaway which is much lower in sugar and packs in 2 of your 5-a-day.

Serves: 4

Time to make: 30 mins

Hands-on time: 15 mins

Ingredients

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1 tablespoon rapeseed oil
4 small skinless, boneless chicken breasts (total weight 400g), each cut into 2.5cm cubes
1 red capsicum, cut into 2.5cm pieces
1 green capsicum, cut into 2.5cm pieces
1 fresh red chilli, deseeded and thinly sliced
2cm piece fresh ginger, peeled and grated
1 large garlic clove, finely chopped
4 spring onions, cut into 2.5cm lengths
227g can pineapple pieces in natural juice, drained, 1/2 cup juice reserved

For the sauce
1 tablespoon cornflourcornstarchX
2 teaspoons granulated sweetener
1 tablespoon rice vinegar or red wine vinegar
2 tablespoons reduced-salt gluten-free soy sauce
1 cup reduced-salt chicken stock
2 tablespoons reduced sugar and salt tomato ketchup
¼ teaspoon Chinese five-spice powder

Instructions

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1 Heat the rapeseed oil in a wok or large frying pan, then add the chicken pieces and stir-fry over a medium heat for 5 min. Add the capsicums, chilli, ginger and garlic and stir-fry for a further 5 min.

2 Stir in the spring onions and pineapple pieces, then remove the pan from the heat.

3 For the sauce, blend the cornflour with a little of the reserved pineapple juice in a small bowl until smooth, then stir in the remaining pineapple juice. Mix together all the remaining sauce ingredients in a separate bowl, then stir in the pineapple juice mixture.

4 Add the sauce to the chicken and vegetables in the pan, then return the pan to the heat and bring to the boil, stirring. Reduce the heat, then simmer for about 5 min, stirring regularly, until the chicken is thoroughly cooked and the sauce is thickened slightly. Serve straightaway.

Nutrition Info (per serve)

Calories 233 cal

Kilojoules 975 kJ

Protein 25.9 g

Total fat 5 g

Saturated fat 0.7 g

Carbohydrates 19.9 g

Sugar 12.3 g

Dietary fibre 2.7 g

Sodium 433 mg

Calcium 38 mg

Iron 1.6 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.