Saturday, 5 October 2013

Sweet And Sour Chicken

Serves 4
Syns per serving - 1.5 Syns on Extra Easy and Original; 12.5 Syns on Green
Fry Light
500gm chicken breast, cubed
1 garlic clove, peeled and crushed
4 spring onions, thinly sliced
1 green pepper and 1 red pepper, deseeded and cut into chunks
200gm fresh pineapple, cut into bite-sized pieces
for the sauce
1tbsp white wine vinegar
6tbsp light soy sauce
4tbsp tomato puree
1tbsp rice vinegar
6tbsp unsweetened orange juice (2 Syns)
100ml chicken stock
1-2tsp sweetener
1 level tbsp cornflour (3.5 Syns)
1. Mix all the ingredients for the sauce in a bowl until the cornflour is thoroughly blended. Set aside.
2. Spray a wok or deep frying pan with low calorie cooking spray and place over a high heat. When it is very hot, add the chicken and stir-fry for 6-7 minutes until the chicken is cooked through.
3. Add the garlic, spring onions and peppers and stir-fry for 2 minutes. Pour the sauce into the pan and stir continuously for 1 minute until it thickens. The chicken and vegetables should be well coated with the sauce.
4. Remove the pan from the heat, stir in the pineapple and season with salt. Serve with lots of noodles or boiled rice.

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