Healthy Sweet and Sour Chicken
A quick and easy healthier Sweet and Sour Chicken thats big on flavour and low on sugar. No breading of chicken and no oil needed.
Servings 4 people
Calories 317kcal
Ingredients
- 500 grams chicken breast See Note 1
- ¼ teaspoon Salt
- ¼ teaspoon black pepper
- 2 tablespoons soy sauce
- 3 tablespoons apple cider vinegar
- 450 gram canned pineapple chunks (in juice)
- 3 tablespoons low sugar tomato sauce/tomato ketchup
- 1 tablespoon cornflour
- 2 tablespoons tap water
- ½ small red onion cut into thin wedges
- ½ red capsicum cut into 2cm pieces
- ½ green capsicum cut into 2cm pieces
- 1 cup snow peas (chopped into chunks)
- 1 cup zucchini (chopped into chunks)
- 1 tablespoon cooking oil
To Serve
- Steamed jasmine rice cauliflower rice or your favourite noodles
Instructions
Cook Chicken
- Chop 500 grams chicken breast into 2½cm chunks (1 inch chunks). Season fish lightly with ¼ teaspoon Salt and ¼ teaspoon black pepper, tossing lightly to coat.
- Heat a non-stick wok over medium-high heat. Cook chicken, moving round the pan until its cooked through. Remove chicken from wok and set aside in a bowl.
Make Sauce
- Add 2 tablespoons soy sauce, 3 tablespoons apple cider vinegar, 3 tablespoons low sugar tomato sauce/tomato ketchup, and the juice from the pineapple can. Whisk until combined. Add cornflour slurry to thicken the sauce by mixing 1 tablespoon cornflour with 2 tablespoons tap water. Once combined, stir through the sauce and set aside.
Stir Fry Vegetables
- Add ½ small red onion cut into thin wedges, ½ red capsicum cut into 2cm pieces, ½ green capsicum cut into 2cm pieces, 1 cup snow peas (chopped into chunks) and 1 cup zucchini (chopped into chunks) to wok on high heat with 1 tablespoon cooking oil. Move about in the wok for 3 minutes or until vegetables are almost tender.
Bring it all Together
- Add chicken back into pan. Give the sauce another whisk, then pour over chicken/vegetables whilst still on high heat. Stir to combine. Sauce will thicken quickly.
- Remove from heat, add drained 450 gram canned pineapple chunks and stir through.
- Serve equally into 4 bowls with Steamed jasmine rice cauliflower rice or noodles and enjoy.
Notes
- Chicken: I used skinless chicken breast for this recipe, however you could also use skinless and boneless chicken thigh, chopped into shall chunks. Just make sure to trim off any excess fat. Check out my healthy sweet and sour fish recipe here
- Ketchup: there are a number of low sugar and no added sugar ketchups available in mainstream supermarkets these days. Check the sauce aisle and the health food aisle as well. Alternatively, I have a recipe for making your own low sugar ketchup.
- Ketchup Alternative - Tomato Passata may be used in place of store bought low sugar tomato sauce/tomato ketchup, however you’ll need to add extra salt and a little natural sweetenner – such as granulated stevia or monkfruit.
- Vinegar: I love to use apple cider vinegar, but you can substitute with white vinegar as well.
- Pineapple: I used canned pineapple and cut it into chunks, but if fresh pineapple is in season, feel free to use that. Just make sure to cut off all the skin so its smooth with no roughness. Although if using fresh, you'll need to purchase pineapple juice as this is an essential part of the sauce.
- Capsicum: also called peppers. I love using a combination of red, green and yellow, but really you can just use whatever colours you can get your hands on.
- Calories for this recipe don't include the rice or noodles. That would be additional.
Nutrition
Calories: 317kcal | Carbohydrates: 27g | Protein: 25g | Fat: 13g | Saturated Fat: 2g | Fiber: 3g | Sugar: 4g
