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!
We are family! Enjoy some quality time together at the dinner table and switch off all other distractions.
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
