This was good, really good, my favourite so far from the Hairy Dieters. With only 288 calories (without rice) a much healthier option than a chinese takeaway. It wasn't a particularly quick meal to do, I seemed to be in the kitchen for quite some time, but it really wasn't difficult. I have posted my version of sweet and sour chicken way back in May last year. I hate to say it but this one was far superior.
1 x 425g pineapple chunks in natural juice
2 tbsp cornflour
2 tbsp dark soy sauce
2 tbsp white wine vinegar
2 tbsp soft light brown sugar
2 tbsp tomato ketchup
½ tsp dried chilli flakes
2 boneless, skinless chicken breasts
2 tbsp sunflower oil
1 medium onion, cut into 12 wedges
2 peppers, red, green, orange or yellow, deseeded and cut into chunks of about 3cm/1¼in
1 x 225g can water chestnuts
2 garlic cloves, peeled and crushed
25g piece fresh root ginger, peeled and finely grated
freshly ground black pepper
To make the sauce, drain the pineapple in a sieve over a bowl and keep all the juice – you should have about 150ml. Put the cornflour in a large bowl and stir in three tablespoons of the pineapple juice to make a smooth paste. Add the remaining juice and 150ml/5fl oz water, then stir in the soy sauce, vinegar, sugar, ketchup and chilli flakes until thoroughly combined. Set aside.
Cut each chicken breast into eight or nine even pieces. Heat a tablespoon of the oil in a large non-stick frying pan or wok and stir-fry the onion and peppers for two minutes over a high heat. Drain the water chestnuts and cut them in half horizontally. Add the remaining oil and the chicken to the pan and stir-fry for two minutes until coloured on all sides. Add the garlic, ginger, pineapple chunks and water chestnuts and stir-fry for 30–60 seconds.