Sweet and sour chicken w/rice – low-cal around 288 calories per portion without the rice

Ingredients
425 g can pineapple chunks in natural juice
2 tbsp cornflour
2 tbsp dark soy sauce
2 tbsp white wine vinegar
2 tbsp soft light brown sugar
2 tbsp tomato ketchup
½ tsp dried chilli flakes
2 boneless, skinless chicken breasts
2 tbsp sunflower oil
1 medium onion, cut into 12 wedges
2 peppers, red, green, orange or yellow, de-seeded and cut into chunks
225 g can water chestnuts
2 garlic cloves, peeled and crushed
25 g piece fresh root ginger, peeled and finely grated
freshly ground black pepper

Method
Drain the pineapple in a sieve over a bowl and keep all the juice. Put the cornflour in a large bowl and stir in three tablespoons of the pineapple juice to make a smooth paste. Add the remaining juice and 150 ml water, then stir in the soy sauce, vinegar, sugar, ketchup and chilli flakes until thoroughly combined. Set aside.

Cut each chicken breast into eight or nine pieces. Heat a tablespoon of the oil in a wok and stir-fry the onion and peppers for two minutes over a high heat. Drain the water chestnuts and cut them in half horizontally. Add the remaining oil and the chicken to the pan and stir-fry for two minutes until coloured on all sides. Add the garlic, ginger, pineapple chunks and water chestnuts and stir-fry for 30–60 seconds.

Give the cornflour and pineapple mixture a good stir and add it to the pan with the chicken and vegetables. Stir well, season with some ground black pepper and bring to a simmer. Cook for 4–6 minutes until the sauce is thickened and glossy and the chicken is tender and cooked throughout, turning the chicken and vegetables a few times. Serve with a small portion of rice.

Original post with credits

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