baked sweet & sour chicken | Silvaback Fitness

RICE RICE BABY - Adding a cup of cooked rice to the dish adds an extra 200 calories

Cook time : 60mins

Serves 4

Per serving : 294kCal / Carbs 29g / Protein 24g / Fat 10g

450g chicken breast cut up into 2cm pieces

2 tbsp cornstarch

2 tbsp extra virgin olive oil

1 250g tin pineapple

60ml tomato ketchup

2 tbsp rice vinegar

1 tbsp soy sauce

1 garlic clove, crushed

1/4 tsp red pepper flakes

1 white onion, diced

2 bell peppers, diced

3 spring onions, thinly sliced

Begin by preheating your oven to 180°C/350°F/gas 4.
Meanwhile, place the chicken and corn starch in a sealable bag and shake well to evenly coat the chicken.
Heat the olive oil in a wok over a medium heat. Add the chicken and stir-fry for around 2 minutes until it has turned golden brown before removing from the heat.
Once the chicken has cooked, drain the pineapple making sure to reserve some of the juice for the sauce.
To make the sauce, whisk together the pineapple juice, ketchup, rice vinegar, soy sauce, garlic and red pepper flakes in a small bowl.
Place the chicken pieces in a large roasting tin. Scatter over the pineapple, onion and bell peppers before pouring over the sauce.
Remember to make sure that everything is well coated, as this will let the vegetables and chicken absorb the sweet and sour flavours.
Cover the roasting tin with foil and bake for 45 minutes, or until the chicken has cooked through and the sauce has become thick and sticky.
Scatter over a handful of spring onions before tucking in.