Healthy sweet and sour chicken

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Healthy sweet and sour chicken

I’m really excited to share this healthy new recipe with you guys!

Sweet and sour is one of my favourite dishes. When I discovered there was a healthy way to make it that tastes just as good as the original you can only imagine how excited I was!

I mean… nutritionally this meal is all there! You’ve got the rice or noodles for your complex carbs, the chicken for your protein, and lot’s of great vegetables. The secrete here is that we’re replacing all the sugar with pineapple juice. Pineapple juice is a great sweet alternative and with pineapples already in with the sauce it’s the perfect fit.

What you need

    • 450g can of pineapple chucks ( in there natural juice)
    • 2 table spoons tomato ketchup
    • 2 table spoons of malt vinegar
    • 2 table spoons of cornflour
    • Olive oil
    • 1 red chilli
    • 1 red and 1 green pepper
    • 2 carrots
    • 2 skinless chicken breasts, cut into cubes
    • A handful of baby sweetcorn and mange tout
    • Basmarti, brown rice or noodles


1. Grab a bowl and drain into it all the juice from the can of pineapples (leave the pineapples peices in the can for later).  Add to the pineapple juice 2 tablespoons of tomato ketchup, malt vinegar and cornflour. Mixed it all together well. If you want more source you can also add some chicken stock. A good old stock cube mixed with boiling water works great here!

2. Get your frying pat or wok nice and hot then throw in your diced chicken breast and all of the vegetables. That’s going to be .. 1 chopped onion, 1 chopped red chilli, 2 chopped peppers (1 green, 1 red), 2 carrots sliced into strips and a handful of baby sweet corn and mange tout. Cook them all together for around 5 minutes till the vegetables start to soften and the chicken is almost cooked through.

3. Add the source into the wok with your vegetables and chicken and stir as it cooks. It should reduce very quickly and go nice and sticky like regular sweet and sour. Cook for around 2-3 minutes then take out one piece of chicken and cut it in half to make sure it’s cooked through. I like to make sure one cube of chicken is slightly larger than the rest then I can take it out to check. If the biggest piece is cooked then you know for sure the rest are! Finally, take the remaining pineapples peices from the can we left earlier and add them to the wok and mix well.

And there we have it! How easy way that?

Serve with your favourite rice or noodles and you’ve got a nice well balanced healthy meal with lot’s of protein, vegetables and good complex carbs.

The great thing about this recipe is you can add any extra vegetables you want for even more nutrition?

Did you add anything extra? Be sure to share you creations in the comments section below!


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