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Coupon: TB-2024

Steamed Sweet and Sour Chicken

QUICK FACTS

  PREPARATION TIME
20 min (for 6 serves)

 
  COOKING TIME
35 min (for 6 serves)
 

SUMMARY

 

A super easy chicken dish with a unique asian taste.  Lean chicken breast is lower in fat content and is a very good source of protein, niacin and selenium.  The oil is polyusaturated fat which gives a heart-protective benefit. It would be best to use fresh pineapple chunks and freshly squeezed juice if available.

 

INGREDIENTS

167 g
  Chicken Breast, lean, cube
83 g
  Pineapple, canned, drained
0.33 cup (39 g)
  Carrots, raw, peeled, sliced
24 g
  Green bell pepper, cube
0.67 tomato (111 g)
  Tomato, red, raw
22 g
  Pineapple Juice, unsweetened
22 g
  Orange Juice, squeezed
22 g
  Tomato sauce, commercial
50 g
  Onions, white, diced into ?-inch squares
17 g
  Sugar, white
4.67 tablespoon (94 g)
  Vinegar
0.67 tablespoon (9 g)
  Olive Oil
3 g
  Salt
11 g
  Cornstarch
 

METHOD

  1. Place chicken and salt in a bowl. Evenly rub salt into chicken. Refrigerate 30 minutes.  Rinse chicken and place in a pot fitted with a steamer basket over water. Bring water to a boil, and steam chicken until juices run clear, about 30 minutes.

  2. Using olive oil, stir fry the onions, tomato, green bell pepper and carrots for just 4-5 minutes on high flame. Remove from pan and set aside.

  3. To make sweet and sour sauce – In a separate pan mix vinegar, sugar, salt, orange juice, pineapple juice and tomato sauce. Bring to a boil and simmer for 5-10 minutes. Mix 2 tablespoons of cornstarch in 1/8 cup of water, pour into the sauce and stir until sauce has thickened.  

  4. Add the chicken, stir fried vegetables and pineapple chunks to the sauce and heat.

  5. Remove the pan and serve.

  NUTRITIONAL PANEL
Per Serve
Energy:
887.2 kJ  (212.1 kcal)
Protein:
20.7 g
Total Fat:
2.1 g
-Saturated:
1.1 g
-Mono-Unsaturated:
0.8 g
-Poly-Unsaturated:
0.2 g
Total Carbs:
25.7 g
-Complex Carbs:
0.2 g
-Sugar:
20.7 g
Fibre:
2.9 g
Water:
272.1 mL
Alcohol:
0.0 g
Cholesterol:
41.7 mg
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