Sweet and Sour Chicken with Boiled Rice

  • serves 4
  • 4 syns on extra easy
  • 4 syns on original
  • 11 syns on green

Prepare all ingredients before beginning the cooking process.

sweet and sour chicken with boiled rice

sweet and sour chicken with boiled rice

sweet and sour chicken ingredients

sweet and sour chicken ingredients

  • 500g chicken breast diced
  • 3cm root ginger finely grated
  • 3 garlic cloves finely chopped
  • 1 chili pepper finely chopped
  • 1 teaspoon of mixed spice
  • 50ml soy sauce
  • 100ml red wine vinegar
  • 4 medium tomatoes finely chopped
  • 1 large red onion sliced
  • 1 large carrot cut in to rough matchstick sized pieces
  • 2 sweet peppers cut in to rough matchstick sized pieces
  • 300g bean-sprouts
  • 100g baby sweetcorn
  • 100g mangetout
  • 1 medium sized pineapple cut in to chunks
  • 1 tablespoon cornflour made into paste with a little water
  • low calorie cooking spray
  • salt and pepper
  • 300g long grain rice
  1. Marinade the chicken for at least 15 minutes in the soy sauce and vinegar along with the tomatoes, garlic, ginger, chili and mixed spice.
  2. Boil the rice in plenty of salted water. The rice takes about 15 minutes to cook, which gives you plenty of time to stir fry together the rest of the ingredients.
  3. Place your wok on a high heat and spray with oil when ready. (You may wish to cook the ingredients in two or three batches.)
  4. Using a large slotted spoon place the chicken pieces in the hot wok, a few at a time to prevent the heat from dissipating, and retain the marinade juices for later. Season the chicken with the salt and pepper whilst it is cooking.
  5. Stir fry the chicken for a few minutes only, and when still slightly under done remove the chicken from the wok to a warm plate. This prevents the chicken becoming over cooked.
  6. Put the wok back on high heat with the flavorings from the chicken still in the wok. Add a little more spray oil if needed.
  7. Add the onions, carrot, peppers and baby corn and stir fry for a few minutes until lightly cooked.
  8. Add the pineapple, and then the mangetout and continue to stir fry for another couple of minutes.
  9. Put the chicken back in the wok and continue to stir fry.
  10. Add the marinade juice and then the cornflour paste in to the wok mix and ensure all ingredients get a coating in the sauce.
  11. Add the beansprouts to the wok and continue to stir fry just enough to warm the beansprouts through.
  12. Serve immediately with boiled rice.
This entry was posted in recipes and tagged , , , . Bookmark the permalink.

Comments are closed.