Sweet and sour chicken stir fry with pineapple and peppers

134

PREP TIME

15 min

TOTAL TIME

25 min

Serves

4

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.


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.

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
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