Sweet and sour chicken stir fry with pineapple and peppers



15 min


25 min



Sweet and sour chicken stir fry with pineapple and peppers

Photo, Roberto Caruso.

We could eat this at least once a week. The fluffy white rice, saucy bites of chicken and sweet pineapple with lightly sautéed vegetables are dinnertime perfection.


  • 2 skinless boneless chicken breasts , cut in 1-in. cubes (about 450 g)
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 2 tsp canola oil , divided
  • 1 onion , sliced
  • 10 mini bell peppers , halved and seeded (or 2 bell bell peppers, cut in strips)
  • 2 cups coarsely chopped pineapple


  • 1/2 cup low-sodium chicken broth
  • 1/4 cup ketchup
  • 3 tbsp white vinegar
  • 2 tbsp brown sugar
  • 1 1/2 tbsp low-sodium soy sauce
  • 1 tbsp cornstarch , divided


  • Sauce: Whisk broth with ketchup, vinegar, sugar, soy sauce and 2 tsp corn- starch in a small bowl. Set aside.
  • Toss chicken with remaining 1 tsp cornstarch, salt and pepper in a bowl until well coated.
  • Heat an extra-large non-stick frying pan over medium-high. Add 1 tsp oil, then chicken. Stir-fry until golden brown and almost no pink remains, about 5 min. Transfer to a plate.
  • Add remaining 1 tsp oil to pan, then onion. Cook until onion starts to soften, about 2 min. Add peppers and pineapple, and cook until they start to soften, about 3 min.
  • Return chicken and any juices to pan. Add ketchup mixture to pan and bring to a boil. Cook until sauce is thickened, about 2 min. Serve with jasmine rice.

Switch It Up:  Instead of chicken, use 450 g large frozen raw shrimp, thawed and peeled. Shrimp may take 1 min less to cook. Switch up peppers with 2 zucchini, cut into half-moons, or 1 bunch asparagus, trimmed and halved.

Kitchen tip: Use a small measuring spoon to scrape seeds from mini peppers.

Nutrition (per serving)

  • Calories
  • 263,
  • Protein
  • 28 g,
  • Carbohydrates
  • 30 g,
  • Fat
  • 4 g,
  • Fibre
  • 3 g,
  • Sodium
  • 815 mg.
  • Excellent source of
  • Vitamin C