Recipes

Easy Sweet & Sour Chicken Recipe | The Perfect “Fakeaway”

Fancy a takeaway, but don’t want to ditch the healthy diet? Make @niallkirkland’s easy sweet and sour chicken recipe so that you don’t have to miss out on your favourite Friday night food. This low-calorie alternative will have you chucking the takeaway menu and making your own “fakeaway” on a regular basis.

The special ingredient, Sugar-Free Ketchup, means that you can make a delicious sweet and sour sauce without the crazy calories from sugar. Mix in all your favourite vegetables for a dish that’s both delicious and nutritious.

Even better, this recipe makes enough to meal prep for 3 dinners, or enough to feed the family.

Makes: 3 meals

Cuisine/Type: Chinese

Prep Time: 10 mins

Cook Time: 30 mins

Total Time: 40 mins

Ingredients

  • 90ml Sugar-Free Tomato Ketchup
  • 3 tbsp. corn flour
  • 1 tsp. paprika
  • 1 tsp. salt and pepper
  • 1 tsp. garlic granules
  • 350g diced chicken breast
  • 2 tbsp. olive oil
  • 1 onion, diced
  • 3 cloves of garlic, minced
  • 1 thumb-sized cube of ginger, finely chopped
  • 2 tbsp. malt vinegar
  • 1/2 a tin pineapple chunks + all the juice
  • 1 tsp. corn flour mixed with water
  • 1 handful sugar snap peas
  • 125g long grain rice, cooked
  • 1 small handful sesame seeds
  • 1 spring onion

Method

1. Preheat oven to 200°C, or 180°C for fan-assisted.

2. In a bowl, mix together cornflour, paprika, salt, pepper and garlic granules and coat your diced chicken breast in cornflour mixture.

3. Once coated, mix the chicken into a tbsp. of olive oil in a separate bowl.

4. Then transfer your chicken to a baking tray, try to make sure the pieces of chicken aren’t touching each other.

5. Bake in the oven for 20-25 mins, flipping the chicken halfway through.

6. For the sauce, heat a tbsp. of olive in a pan and add onion. Fry until the onion starts to brown and then add garlic and ginger.

7. Add the vinegar, Sugar-Free Tomato Ketchup, pineapple chunks and juice. Stir well and leave to simmer for 10 mins on a low heat.

8. You can a tsp. of corn-starch mixed with water at this point to make the sauce thicker.

9. Just before removing the pan from the heat add in some sugar snap peas to the pan and cook them for 2-3 mins.

10. Serve with long grain rice and garnish with spring onions and sesame seeds.

 

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Easy Sweet & Sour Chicken Recipe | The Perfect “Fakeaway”

Nutritional Facts

Amount per serving

Calories 496kcal 108 Calories from Fat
% Daily Value *
Total Fat12g18%
Total Carbohydrates70g23%
Protein32g64%

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Evangeline Howarth

Evangeline Howarth

Editor

Evangeline has taken part in competitive sports since a young age. As a qualified RYA Dinghy Instructor, she understands the importance of proper nutrition for fuelling extreme and endurance sports, especially due to her experience in Team GBR Squads and captaining and coaching her University first team.

In her spare time, Evangeline loves running – especially marathons. On the weekends, you’ll find her taking on water sports or hiking up a hill. Her favourite evenings are spent taking on a HIIT session or squats in the gym before digging into some spicy food and a ton of vegetables – yum!

Find out more about Evie's experience here.


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