Sweet and sour pineapple chicken

Serves: 6

Time to make: 8 hrs 10 mins

Hands-on time: 10 mins

Ingredients

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1 clove garlic, crushed
1 teaspoon chopped fresh ginger
¼ cup tomato sauce
¼ cup white vinegar
430g can pineapple pieces in natural juice, drained — juice set aside
2 tablespoons brown sugarlight brown cane sugarX
¼ cup salt-reduced soy sauce
1 cup liquid salt-reduced chicken stock
1 cup water
1 onion, fine diced,
2 red capsicums, roughly chopped
500g chicken tenderloins
3 cups frozen peas
1 ½ cups rice
2 tablespoons cornflourcornstarchX
3 cups baby spinach

Instructions

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1 Place garlic, ginger, tomato sauce, vinegar, pineapple juice (not pieces), sugar, soy sauce, stock and water in slow cooker and stir well. Add onion, capsicums and chicken. Set to low and cook for 7 hours.

2 Remove lid, stir well and add peas and pineapple pieces. Cook for 30 more minutes.

3 Meanwhile, cook rice following packet directions.

4 With 30 minutes remaining, combine cornflour with enough cold water to form a smooth paste and add to slow cooker. Continue to cook for 30 more minutes.

5 Stir in spinach then serve with rice.

Variations

Make it gluten free: Check tomato sauce, soy sauce, cornflour and stock are gluten free.

Nutrition Info (per serve)

Calories 426 cal

Kilojoules 1780 kJ

Protein 30 g

Total fat 3 g

Saturated fat 1 g

Carbohydrates 65 g

Sugar 19 g

Dietary fibre 7 g

Sodium 650 mg

Calcium 60 mg

Iron 3.5 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.