Sweet & Sour Chicken
Prep: 10 mins
Cook: 20 mins
Serves: 6
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A healthy version of a Chinese classic.
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Ingredients

  • 600 g skinless chicken thigh fillets
  • 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 reduced-salt 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!

More tips

Nutrition Information

per serving per 100g
Energy 2328 kJ 606 kJ
Protein 27.3 g 7.1 g
Fat, total 14 g 3.7 g
— saturated 2.9 g 0.8 g
Carbohydrate 76.5 g 20 g
— sugars 9.9 g 2.4 g
Sodium 444.9 mg 117.6 mg
Fibre 5.4 g 1.2 g

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