Sweet & Sour Chicken
Prep: 10 min
Cook: 20 min
Servings: 6
0
0
A healthy version of a Chinese classic.
2

Ingredients

  • 600 g skinless chicken thigh
  • 2 tbs oil or margarine
  • 1 1/2 onions
  • 1 1/2 carrots, peeled and chopped
  • 3/4 capsicum
  • 1 1/2 zucchinis (or cabbage or beans or peas)
  • 3/4 large can canned pineapple slice in natural juice, undrained
  • 3 tbs vinegar
  • 2 tbs salt-reduced soy sauce
  • 1 tbs brown sugar
  • 1 1/2 packets chicken noodle soup (salt reduced)

Method

  1. Chop chicken into bite sized pieces.
  2. Peel, slice and chop vegetables on another chopping board.
  3. Heat oil or margarine in a frypan or saucepan, brown onion and chicken.
  4. Add pineapple pieces, vinegar, soy sauce, sugar, vegetables and soup mix.
  5. Bring to the boil, cover and simmer for nearly an hour or until chicken and vegetables are cooked.

Recipe from Deadly Tucker cookbook (Aboriginal & Torres Strait Islander-FOODcents manual, 2006), North Metropolitan Health Service, Department of Health WA, reproduced with permission.


  • recipe step image
    Equipment
  • recipe step image
    Ingredients
  • recipe step image
    Chop chicken into bite sized pieces.
  • recipe step image
    Peel, slice and chop vegetables on another chopping board.
  • recipe step image
    Heat oil or margarine in a frypan or saucepan, brown onion and chicken.
  • recipe step image
    Add pineapple pieces, vinegar, soy sauce, sugar, vegetables and soup mix.
  • recipe step image
    Bring to the boil, cover and simmer for nearly an hour or until chicken and vegetables are cooked.
Serving Suggestion:

Serve with rice.

Healthy tip!

Chilli, lemon and herbs add flavour - great alternatives to butter and salt!

Nutrition Information

per serving per 100g
Energy 1076 kJ 466 kJ
257 Cal 111 Cal
Protein 21.5 g 9.3 g
Fat, total 12.1 g 5.3 g
— saturated 2.6 g 1.1 g
Carbohydrate 14.2 g 6.2 g
— sugars 11.7 g 5.1 g
Sodium 510 mg 221 mg
Fibre 2.4 g 1 g

Member comments & rating

Log in or sign up to join the discussion.

Comments (2)

  • LiveLighter

    Hi Sophie, great pick up. The original nutrition analysis had included 1 cup of rice per person, however as this ingredient is not used in the recipe I have updated the nutrition information panel.
    LiveLighter
    Posted on: 14 Dec 22

  • Avatar

    Hello, I think the nutrition information might need adjusting. I noticed the grams of carbohydrate per serve seemed a lot based on the ingredients. When I typed this into Easy Diet Diary the carbohydrates per serve (based on 6 serves for the recipe) was 16.5g.
    Sophie Nolan
    Posted on: 05 Dec 22

Rating (0 ratings)

0