Healthy Sweet & Sour Chicken Recipe
Ingredients
- 600 g skinless chicken thigh
- 2 tbs oil or margarine
- 1 1/2 onions
- 1 1/2 carrots, peeled and chopped
- 3/4 capsicum
- 1 1/2 zucchinis (or cabbage or beans or peas)
- 3/4 large can canned pineapple slice in natural juice, undrained
- 3 tbs vinegar
- 2 tbs salt-reduced soy sauce
- 1 tbs brown sugar
- 1 1/2 packets chicken noodle soup (salt reduced)
Method
- Chop chicken into bite sized pieces.
- Peel, slice and chop vegetables on another chopping board.
- Heat oil or margarine in a frypan or saucepan, brown onion and chicken.
- Add pineapple pieces, vinegar, soy sauce, sugar, vegetables and soup mix.
- Bring to the boil, cover and simmer for nearly an hour or until chicken and vegetables are cooked.
Recipe from Deadly Tucker cookbook (Aboriginal & Torres Strait Islander-FOODcents manual, 2006), North Metropolitan Health Service, Department of Health WA, reproduced with permission.
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Equipment -
Ingredients -
Chop chicken into bite sized pieces. -
Peel, slice and chop vegetables on another chopping board. -
Heat oil or margarine in a frypan or saucepan, brown onion and chicken. -
Add pineapple pieces, vinegar, soy sauce, sugar, vegetables and soup mix. -
Bring to the boil, cover and simmer for nearly an hour or until chicken and vegetables are cooked.
Serve with rice.
Healthy tip!
Chilli, lemon and herbs add flavour - great alternatives to butter and salt!
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1076 kJ | 466 kJ |
| 257 Cal | 111 Cal | |
| Protein | 21.5 g | 9.3 g |
| Fat, total | 12.1 g | 5.3 g |
| — saturated | 2.6 g | 1.1 g |
| Carbohydrate | 14.2 g | 6.2 g |
| — sugars | 11.7 g | 5.1 g |
| Sodium | 510 mg | 221 mg |
| Fibre | 2.4 g | 1 g |
Member comments & rating
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Comments (2)
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Hi Sophie, great pick up. The original nutrition analysis had included 1 cup of rice per person, however as this ingredient is not used in the recipe I have updated the nutrition information panel.
LiveLighter
Posted on: 14 Dec 22 -
Hello, I think the nutrition information might need adjusting. I noticed the grams of carbohydrate per serve seemed a lot based on the ingredients. When I typed this into Easy Diet Diary the carbohydrates per serve (based on 6 serves for the recipe) was 16.5g.
Sophie Nolan
Posted on: 05 Dec 22
