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–+ servings

Sweet and Sour Chicken

Dinner
Why order a takeaway when you can make your own and it tastes this good?….. containing no additives, just goodness and full of flavour.
4.34 stars from 3 votes
Calories756kcal
Carbs100g
Protein47g
Fats18g
For Intensive Exercise
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Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Performance Benefits

This meal is very high in carbohydrates and protein making it a great option for days of high intensity physical activity. Carbohydrates replenish our glycogen stores which supply us with energy during intense exercise. protein helps our muscles repair and recover.
Health Benefits

This recipe is a good source of vitamin C, which is a water-soluble vitamin with antioxidant properties. It can also help reduce the symptoms of the common cold
Expert Tips

Substitute the rice for some veggies for a lower carbohydrate option on a rest day.

Equipment

  • Non-stick pan

Ingredients

  • 1 tbsp Olive oil
  • 1 Yellow bell pepper (chopped)
  • 1 Red bell pepper (chopped)
  • 1 Onion (chopped)
  • 300 g Chicken (chopped)
  • ¼ Pineapple (chopped)
  • 1 tbsp Sesame seeds
  • 250 g Rice (cooked)

Sauce

  • 3 tbsp Ketchup
  • 1 tbsp Vinegar
  • 2 tbsp Honey
  • 3 tbsp Soy sauce
  • 1 tbsp Sesame oil
  • ½ Chilli pepper (finely chopped)
  • 1 thumb-sized piece Ginger
  • 1 clove Garlic
  • 2 tbsp Cornflour
  • 200 ml Water
2 Servings

Instructions

  • Heat the oil in a non-stick pan.
  • Add the onions and peppers and sau on a medium heat for 5 minutes.
  • Blitz all of the ingredients for the sauce in a food processor for 1 minute.
  • Pour the sauce into a bowl, add the chicken pieces to the bowl to coat them in the sauce.
  • Place the chicken pieces on the pan with the vegetables and cook on a medium heat for 10 minutes.
  • Add the rest of the sauce, pineapple and sesame seeds to the pan and cook for a further 5 minutes.
  • Serve on a bed of warm rice.

Notes

Nutrition

Serving: 1ServingCalories: 756kcalCarbohydrates: 100gProtein: 47gFat: 18gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 9gCholesterol: 105mgSodium: 1918mgPotassium: 1347mgFiber: 8gSugar: 48gVitamin A: 356ugVitamin C: 185mgCalcium: 135mgIron: 4mg
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