Sweet & sour chicken & veg

Gluten Free
Dairy Free
Health score
35%
Sweet & sour chicken & veg
40 min.
4
409kcal

Suggestions


Are you looking for a vibrant and delicious meal that won’t compromise your health goals? Look no further than our Sweet & Sour Chicken & Veg! This tantalizing dish is not only bursting with flavors, but it's also gluten-free and dairy-free, making it the perfect choice for anyone with dietary restrictions.

In just 40 minutes, you can whip up a delightful meal for four that’s sure to impress family or friends. The combination of juicy pineapple, tender chicken, and a medley of colorful vegetables creates a dish that is as visually appealing as it is satisfying. The sweet and tangy sauce, made from pineapple juice, tomato ketchup, and malt vinegar, perfectly coats the chicken and veggies, delivering a taste explosion in every bite.

Whether you’re preparing a hearty lunch or a delightful dinner, this Sweet & Sour Chicken & Veg is versatile enough for any occasion. Serve it over a bed of fluffy rice for a wholesome main course that will leave everyone asking for seconds! With only 409 calories per serving, you can enjoy this comfort food guilt-free. Dive into this delicious recipe and experience the joy of cooking a dish that balances flavors and nutrition so seamlessly!

Ingredients

  • 425  pineapple chunks drained canned
  • tbsp catsup 
  • tbsp vegetable oil 
  •  onion chopped
  •  to 5 chilies red deseeded sliced
  •  bell pepper green red chopped
  •  carrots sliced
  •  chicken breast skinless thinly sliced
  • 125 baby corns sliced
  •  tomatoes quartered
  • servings rice cooked

Equipment

  • frying pan
  • whisk
  • wok

Directions

  1. Make the sweet & sour sauce by whisking together the pineapple juice, tomato ketchup, malt vinegar and cornflour. There should be 300ml add water or stock if youre short.
  2. Heat the oil in a frying pan or wok over a high heat.
  3. Add the onion, chilli, peppers, carrots and chicken and stir-fry for 3-5 mins until the vegetables are starting to soften and the chicken is almost cooked.
  4. Add the corn and sauce. Bubble for 2 mins, add tomatoes and cook for 2 mins until the sauce thickens, the chicken is cooked and the vegetables are tender.
  5. Serve with rice, if you like.

Nutrition Facts

Calories409kcal
Protein28.24%
Fat16.13%
Carbs55.63%

Properties

Glycemic Index
82.83
Glycemic Load
29.76
Inflammation Score
-10
Nutrition Score
28.689999808436%

Flavonoids

Naringenin
0.42mg
Luteolin
1.44mg
Isorhamnetin
1.38mg
Kaempferol
0.33mg
Myricetin
0.1mg
Quercetin
6.73mg

Nutrients percent of daily need

Calories:408.94kcal
20.45%
Fat:7.47g
11.49%
Saturated Fat:1.35g
8.45%
Carbohydrates:57.93g
19.31%
Net Carbohydrates:52.72g
19.17%
Sugar:23.96g
26.62%
Cholesterol:72.32mg
24.11%
Sodium:237.46mg
10.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.4g
58.81%
Vitamin A:6038.17IU
120.76%
Vitamin C:65.76mg
79.7%
Vitamin B3:14.03mg
70.15%
Vitamin B6:1.3mg
65.21%
Selenium:42.86µg
61.22%
Phosphorus:349.18mg
34.92%
Manganese:0.66mg
32.85%
Potassium:1041.3mg
29.75%
Vitamin B5:2.39mg
23.94%
Fiber:5.21g
20.83%
Magnesium:82.76mg
20.69%
Vitamin B1:0.31mg
20.47%
Vitamin K:20.37µg
19.4%
Copper:0.32mg
15.81%
Vitamin B2:0.23mg
13.67%
Folate:45.96µg
11.49%
Zinc:1.65mg
11%
Vitamin E:1.42mg
9.5%
Iron:1.58mg
8.76%
Calcium:59.85mg
5.99%
Vitamin B12:0.23µg
3.77%