Sweet and Sour Chicken…

We love Chinese food that is a fact, we would have chinese takeaway at least once sometimes twice a week before SW and would completely pig out. But now we can still do this but remain on plan by cooking our own.

Now you can easily go and buy a jar of sauce and just syn it accordingly and there is a small jar which I believe is only 6 syns? However by the time its portioned out, in my opinion is not very much per person. This recipe has a few syns but will serve up to 8 people once served with noodles or rice and any other sides you wish to include so is worth sacrificing buying a jar for.

You can change the chicken to pork, fish or quorn products to suit your own tastes and dietary needs or just add extra vegetables if you wish.


Some recommended items from our kitchen to make this dish…

  • Double sided dry and liquid measuring spoons for times when you need to measure both liquid and dry ingredients.
  • A decent set of knives for chopping, with a knife sharpener which is always handy.
  • I love gadgets but you can often find some that don’t work, however this pineapple corer is ace, simple to use too.
  • A big time saver for chopping veg with a veg chopper, from onions to carrots this is a god send to chop quickly.
  • A good sized wok.

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Sweet and Sour Chicken


Serves 6 – 8

  • 4 large chicken breasts, cubed
  • 4 bell peppers of varying colours, de-seeded and diced
  • 1 large red onion, peeled and diced
  • 2 large carrots, cut into matchsticks
  • 6 spring onions, roughly chopped
  • 1 small tin of bamboo shoots
  • 1 pineapple, peeled, cored and diced
  • 2 garlic cloves, crushed

Sauce:-

  • 200g passata
  • 2 tablespoons tomato puree
  • 1 tablespoon lime juice
  • 2 tablespoons sweetener – 1 syn
  • 1 tablespoon rice wine vinegar
  • 3 tablespoons light soy sauce
  • 250ml sugar free orangeade or lilt (in our opinion lilt is better but personal preference)
  • 2 tablespoons sweet chilli sauce – 3 syns
  • 2 tablespoons pineapple jam – 3 syns
  • Β½ teaspoon ground ginger
  • 2 tablespoon cornflour mixed with 1 tablespoon cold water – 2 syns
  1. In a wok fry the onion, garlic, carrots and chicken with a little frylight until the onion and carrots have started to soften and the chicken has browned.
  2. Add the peppers and bamboo shoots and stir fry for a few minutes, add a little water if the vegetables are starting to burn.
  3. Add all the sauce ingredients to another pan and bring to the boil, simmer for 10 minutes until thickened.
  4. Pour the sauce over the chicken and vegetables and give a good stir to mix everything together and simmer for 5 minutes.
  5. Before serving stir in the pineapple and spring onions.
  6. Serve along side boiled rice or a vegetable chow mein and any other little sides you wish.

Please note if you cook the pineapple you should syn it accordingly, as we are only stirring it through once the meal is cooked there is no need to syn this dish.

Any left overs can be frozen and reheated (we advise not adding the pineapple into the portions you are going to freeze as when you reheat you would have to syn the pineapple). We recommend reheating and stirring through pineapple once heated. Any left over pineapple you don’t use in the portions you wish to freeze you can also freeze by placing in a freezer bag.