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Healthy Sweet and Sour Chicken

  • 4 Serves
  • 15 minutes
  • 35 minutes

With no added sugars, this healthy twist on a classic will delight the whole family.



4 Serves*
500 g chicken thighs, 2cm diced
1 tbsp low sodium soy sauce
plain flour for dusting
olive oil, for frying
1 tbsp cornstarch
3 tbsp low sodium light soy sauce
2 tbsp tomato paste
1 cup fresh pineapple, pureed/grated
1 tbsp apple cider vinegar
1/4 tsp chinese five spice
1 red capsicum, largely diced
1/2 cup pineapple, chopped
1 tomato, cut into wedges
3 spring onions, cut into 1-2cm batons
*Serving size calculator is approximate, feel free to adjust by adding a pinch here and there as needed


  1. Marinate the chicken in soy and garlic for 20-30 minutes. Coat chicken pieces in flour, shake off any excess.
  2. In a frying pan over medium heat, add enough olive oil to coat the base of the pan. When oil is hot, fry the chicken pieces in batches until golden brown. Transfer to a paper lined rack to drain.
  3. In a bowl, mix the cornstarch with 2 tablespoons of water. Set aside.
  4. In a saucepan over medium-high heat, combine the soy sauce, tomato paste, pineapple puree, vinegar and five spice. Bring to a boil and simmer until the sauce thickens slightly. Add cornstarch slurry and simmer for a further 1-2 minutes. Remove from heat.
  5. Heat a drizzle of olive oil in a wok over high heat. Stir fry the onions and capsicum for 2-3 minutes, until onions start to turn golden and capsicum are charred on the edges. Add the tomatoes, tossing for another 1-2 minutes before adding the tofu and the sweet and sour sauce. Lastly, add spring onions and toss well until all ingredients are coated with the sauce.
  6. Take off heat and serve with brown rice.

More about this recipe

Nutrition per serving
Calories 334.55kcal/1399.76kj
Total Fat 15.9g
Carbs 28.94g
Sugars 14.36g
Protein 19.87g
Sodium 681.76mg
Fibre 3.78g

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