Sweet and Sour Chicken
found in Mains - Poultry
 | 7 SPs |  | Nut Free |  | Gluten Free |  | Dairy Free |
Prep: 10 minutes
Cook: 17 minutes
Difficulty:
Easy
This is just like your favourite sweet and sour from the local down the road, but with fewer calories.
Ingredients
- 5 sprays calorie controlled cooking spray
- 1 onion, peeled and sliced
- 160g brown rice
- 500g chicken breasts, skinless, raw
- 21⁄2 carrots, peeled, thinly sliced in sticks
- 225g pineapple chunks, in natural juice
- 2 tbsp tomato puree
- 3 tbsp malt vinegar
- 1 tbsp brown sugar
- 2 tbsp soy sauce
Directions
1
Spray a frying pan with the low-fat cooking spray, add the onion and cook, stirring for 5 minutes over a medium heat, until softened. Meanwhile cook the rice according to pack instructions, drain and rinse in hot water.
2
Cut the chicken into bite size chunks and add to the pan. Cook, stirring occasionally for 5 minutes until golden on all sides.
3
Add the carrots, pineapple and juice, tomato puree, vinegar, sugar and soy sauce, bring to the boil, reduce the heat and simmer for 5 minutes until the chicken is tender. Serve immediately with the rice.
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