SWEET & SOUR CHICKEN & VEG

Sweet & sour chicken & veg image

A trusty takeaway favourite just got superhealthy. Make ahead and freeze for Friday!

Provided by Good Food team

Time 40m

Number Of Ingredients 11

Ingredients

425g can pineapple chunks, drained, juice reserved
2 tbsp each tomato ketchup , malt vinegar and cornflour
1 tbsp vegetable oil
1 onion , chopped
1 red chilli , deseeded and sliced
1 red and green pepper , chopped
2 carrots , sliced on the diagonal
2 skinless chicken breasts , thinly sliced
125g packs baby corn , sliced lengthways
2 tomatoes , quartered
cooked rice , to serve

Steps:

Make the sweet & sour sauce by whisking together the pineapple juice, tomato ketchup, malt vinegar and cornflour. There should be 300ml - add water or stock if you're short.
Heat the oil in a frying pan or wok over a high heat. Add the onion, chilli, peppers, carrots and chicken and stir-fry for 3-5 mins until the vegetables are starting to soften and the chicken is almost cooked.
Add the corn, pineapple and sauce. Bubble for 2 mins, add tomatoes and cook for 2 mins until the sauce thickens, the chicken is cooked and the vegetables are tender. Serve with rice, if you like.

Nutrition Facts : Calories 230 calories, Fat 4 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 30 grams carbohydrates, Sugar 24 grams sugar, Fiber 4 grams fiber, Protein 20 grams protein, Sodium 0.26 milligram of sodium