Sweet & Sour Chicken

March 17, 2022March 17, 2022 New You

Sweet and sour chicken is incredibly delicious and this is a fast and easy recipe to make. This is originally a Chinese dish which has made its way into Western culture. This quick Chinese chicken recipe is fresher tasting than a regular sweet and sour sauce, with the addition of fresh mint.

Lower Calorie Sweet & Sour Chicken

Ingredients

3 – 4 chicken breasts or boneless thighs, skinned and roughly chopped into bite-size pieces
2tbsp cornflour
2tbsp olive oil
1 small butternut squash, halved, deseeded, peeled and cut into bite-size pieces
1 onion, roughly chopped
1 red chilli, deseeded and finely sliced
few spring onion stalks, finely sliced
handful of fresh mint leaves, finely chopped

For The Sweet & Sour Sauce

2tbsp tomato ketchup
2tbsp Worcestershire sauce
1tbsp white wine vinegar
1tbsp demerara sugar
2 cloves garlic, chopped

Method

Add chicken to a large bowl and season well with sea salt and freshly ground black pepper.
Mix cornflour with a little water until it becomes a thick paste, then pour it over chicken pieces and toss to coat
Heat half of oil in a large heavy-based pot.
Spoon out chicken pieces and shake a little so they are just coated with batter mixture and add to hot oil.
Cook for about 4-5 mins, then turn and cook other side for same.
Remove and put to one side.
Add remaining oil and add squash and stir around pan.
Add a little black pepper and cook for about 10 mins, stirring so it doesn’t stick, then add onion and cook for 5 mins more.
Mix together sauce and add 200ml/7fl oz water, pour over squash, bring to the boil then reduce to a simmer.
Return chicken to pot, cover and simmer for about 20 mins until squash is cooked and sauce thickened – if sauce starts to dry out, top up with a little hot water.
Taste and season if needed, then stir through chilli, spring onion and mint.
Serve with white fluffy rice.

Serves 4 – Serving Size 1/4 recipe – Nutrition Per Serving
Calories: 300, Fat: 7g, Carbohydrate: 31g