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Sweet and sour pineapple chicken
Serves: 6
Time to make: 8 hrs 10 mins
Hands-on time: 10 mins
Ingredients
- 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 sugar
- 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 cornflour
- 3 cups baby spinach
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Instructions
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 426cal
-
Kilojoules 1780kJ
-
Protein 30g
-
Total fat 3g
-
–Saturated fat 1g
-
Carbohydrates 65g
-
–Sugars 19g
-
Dietary fibre 7g
-
Sodium 650mg
-
Calcium 60mg
-
Iron 3.5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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