Sweet and sour chicken stir fry with pineapple and peppers
268
- Prep Time15 mins
- Total Time25 mins
- Makes4 servings
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.
Ingredients
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
Sauce
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
Instructions
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.
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.
Use a small measuring spoon to scrape seeds from mini peppers.
Nutrition (per serving)
Calories 263, Protein 28g, Carbohydrates 30g, Fat 4g, Fibre 3g, Sodium 815mg.
Excellent source of Vitamin C.