Healthy Sweet and Sour Chicken with Vegetables

Healthy Sweet and Sour Chicken with vegetables, a tasty dish ready in about 15 minutes. So much better and a lot healthier than any take away. Serve it with rice or noodles for a truly Asian feast. A low-carb, high-protein dinner.

I went to a restaurant the other day where they have a some sort of buffet with dishes from different cuisines. My sixteen-month old adores noodles, she would have them anytime of the day without complaining. Tackling cutlery is still a work in progress, what can do a better job than her own little hands?

She gets grumpy if l try and feed her, and prefers helping herself. I can’t even tell the mess she ends up making. l had to learn to turn a blind eye to messy meal times and be happy that she eats well.

I know, it’s not easy! So, while she was demolishing her bowl of noodles, mummy got to have some sweet and sour chicken too. They joy when you get to eat your food whilst still hot!

It was pretty good, l suppose,  although l found the chicken to be a bit hard and the sauce quite sharp, l suspect the cook got way too enthusiastic about using vinegar and dropped a tad more than he should have.

Anyway, that gave me some inspiration to cook the sweet and sour chicken myself and to my own taste this time. And have a proper sweet and sour chicken sauce.

There are lots of recipes out there for sweet and sour chicken (or any other meat). Some of them use fresh or canned pineapples for that sharp, yet sweet taste. But l think l prefer using only vegetables and then add ketchup, sugar and vinegar. Somehow, fruit in meaty dishes are not my thing.

The chicken is cooked so nicely, it is still soft when you eat it and the sauce really hits the spot. I had mine with rice, but noodles are great too. In fact, it’s so hard to choose between them, l absolutely adore them both.

Healthy chicken recipes can made dinner time so easy, especially if they are quick and ready on the table in no time. And this dish is no exception. So, there you go, your own Asian dish ready in no time.

If you’ve liked my HEALTHY SWEET AND SOUR CHICKEN WITH VEGETABLES or any other recipe on the blog then don’t forget to rate the recipe and let me know how you got on in the comments below, I love hearing from you! You can also FOLLOW ME on FACEBOOK, and PINTEREST to see more delicious food and what I’m getting up to.

5 from 1 vote

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Healthy Sweet and Sour Chicken with Vegetables

Prep Time

5 mins

Cook Time

10 mins

Total Time

15 mins

 

Sweet and Sour Chicken with Vegetables, a delicious Asian-inspired dish that tastes so much better than any take-away. A fantastic sweet and sour chicken sauce, and fluffy rice, this is one healthy chicken dinner for everybody to enjoy.

Course: Main Course

Cuisine: Chinese

Servings: 2 people

Calories: 458 kcal

Author: Daniela Anderson

Ingredients

• 250 g chicken breast (diced)
• 2 tbsp corn flour
• 1/4 cup cider vinegar
• 1/2 cup ketchup
• 1 tsp muscovado sugar
• 1 tsp salt
• 1 tsp light soy sauce
• 1 tsp dark soy sauce
• 1 tsp sesame oil
• 1/4 tsp ground pepper
• 2 1/2 tbsp vegetable oil
• 1 red pepper
• 1 green pepper
• 1/2 courgette
• 2 garlic cloves
• 2.5 cm fresh ginger root
• 2 spring onions

Metric - US Customary

Instructions

1. Place the chicken in a bag, add one tablespoon of corn flour, half a teaspoon of salt and the ground pepper and seal the bag.

2. Shake it well so that the chicken can be coated evenly.

3. Heat up two tablespoons of oil in a pan, add the chicken and fry until brown and cooked through.

4. Peel and grate the garlic cloves and ginger, chop the spring onions and add them to a wok together with half a teaspoon of oil.

5. Stir for 30 seconds, then add the vegetables chopped roughly.

6. Stir well for about 5 minutes, so that the vegetables can soften. A high heat is recommended when stir frying.

7. Season with salt to taste.

8. In a separate pan, combine the ketchup, soy sauces, vinegar, sugar and sesame oil.

9. Mix one tablespoon of corn flour with two tablespoons of cold water, then add the mixture to the pan.

10. Stir gently on a medium heat until the sauce thickens.

11. Pour it over the vegetables, add the cooked chicken and mix well.

12. Serve hot!

Recipe Notes

• If you'd like to see the measurements in CUPS and OUNCES, please click on the US CUSTOMARY link.
• The amount of ingredients can be adjusted according to the number of servings you need, please click on the number of servings to change it.

Nutrition Facts

Healthy Sweet and Sour Chicken with Vegetables

Amount Per Serving

Calories 458 Calories from Fat 198

% Daily Value*

Total Fat 22g 34%

Saturated Fat 14g 70%

Cholesterol 80mg 27%

Sodium 2198mg 92%

Potassium 959mg 27%

Total Carbohydrates 32g 11%

Dietary Fiber 2g 8%

Sugars 18g

Protein 29g 58%

Vitamin A 48.5%

Vitamin C 111.4%

Calcium 3.8%

Iron 7.3%

* Percent Daily Values are based on a 2000 calorie diet.

Sweet and sour chicken with vegetables

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