Sweet and Sour Chicken

Sweet and Sour Chicken

Core recipe

Serves 4

3 large chicken breasts cut into bite size pieces
1 beaten egg,seasoned
Frylight

Sauce
½ pint stock using chicken stock cube
4 tabs white wine vinegar
2 tabs lemon juice
2 tabs soy sauce
a medium onion, sliced
½ green pepper, sliced
½ red or yellow pepper, sliced
12 cherry tomatoes
1 clove garlic crushed
1 tin pineapple chunks in juice
½ teaspoon turmeric
salt & pepper to taste
½ teaspoon sweetener
1 tablespoon cornflour
(technically the cornflour should be pointed but it is negligable.)


Cook the chicken pieces as in the chicken nugget recipe.
Spray a wok with Fry light and gently fry the onion,garlic and pepper for 2 minutes stirring well, add juice of pineapple and stock, stir well,add lemon juice, soy sauce, sweetener, turmeric, pineapple and tomatoes.
Mix the cornflour to a paste with a drop of water and mix into pan.
Stir well for 2 minutes.
Serve over the crispy chicken pieces with boiled rice.

Sweet and Sour Chicken

Serves 2

4pp per serving/Free on F&H

2 x Chicken Breast, Diced (8)

1 x Tin Tomatoes (0)

2 tbsp Vinegar (0)

1 x Can Fanta Orange Zero (0)

1 x Pepper, Sliced (0)

1 x Carrot, Diced (0)

1 x Onion, Diced (0)

200g Pineapple (Fresh or drained) (0)

Salt and Pepper (0)

Add all ingredients (apart from Chicken) to a saucepan and simmer until thickened.

Dice chicken and stir fry separately.

Season sauce with salt & pepper.

Add chicken.

Serve with rice (need to point).

SWEET AND SOUR CHICKEN   

No Count

Enjoy the flavours of sweet and sour chicken without the sticky heaviness of a restaurant version - it's just as quick as a takeaway too.

serves 4

preparation time 15 minutes + marinating cooking time 10 minutes


6 chicken breast fillets, skinned
6 spring onions, trimmed and finely sliced
2 garlic cloves, peeled and finely chopped
salt and freshly ground black pepper
3 tbsp light soy sauce

Fry Light for spraying
1 tbsp dark soy sauce
2 tbsp artificial sweetener
2 tbsp raspberry vinegar - To make this basically put a few raspberries into a small dish cover with white wine vinegar and leave for 2 days. (I have stored mine longer as I made too much!)
1 tsp paprika
½ tsp Chinese five-spice powder
100ml/3 ½ fl oz passata
Slice the chicken very thinly and place in a shallow, non-reactive dish.
Sprinkle over the spring onions and garlic, season well and pour over the soy sauce. Toss to mix well, cover and marinate in the fridge for 30 minutes.

Spray a large, non-stick frying pan with Fry Light and, when hot, add the
chicken mixture and cook over a high heat. Stir and cook for 5-6 minutes and then add the dark soy, sweetener, vinegar, paprika, Chinese five-spice and passata. Stir to mix well and bring the mixture to the boil.

Reduce the heat and cook gently for 3—4 minutes or until the chicken is
cooked through. Check seasoning and serve immediately.


My additions to this is:-
Add thin strips of pepper in with the chicken mixture when cooking it (don’t marinade those)
Also add some pineapple into the mixture just before cooking for the 3-4 mins at the end. Then when cooked add some of the juice from the tin – basically to your taste and bring back to simmer point.