Sweet and Sour Chicken with Rice

athletelunchbox

This homemade sweet and sour chicken features succulent chicken breast stir-fried to perfection, then coated in a zesty sweet and sour sauce. Paired with sweet pineapple and served over rice, it's a delicious twist on the classic takeout dish, made without batter for a lighter option.

note - ingredients can be approximate and adjusted to preferences

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Prep Time 10

Cook Time 20

Total Time 30

Course Main Course

Cuisine Chinese

Servings people

Calories 572 kcal

Equipment

Ingredients

Sweet & Sour Stir Fry

600 g (1 lb) chicken breast ,
30 g (2 tablespoon) cornflour
1 brown onion,
1 red bell pepper / capsicum,
1 green bell pepper / capsicum,
2 carrots ,
15 g (1 tablespoon) olive oil
300 g (10 ½ oz) pineapple pieces, approx.1 can, see note 1

Sweet & Sour Sauce (buy your own, or use recipe below

15 g (1 tablespoon) white sugar
60 ml (¼ cups) white vinegar , subs note 2
140 ml (½ cups) pineapple juice, from the can
45 ml (3 tablespoon) ketchup, tomato sauce
5 ml (1 teaspoon) worcestershire sauce , subs note 3
20 ml (1 tablespoon) soy sauce, subs note 4
5 ml (1 teaspoon) oyster sauce, subs note 5
2 cloves garlic , crushed or grated, subs note 6
5 g (2 teaspoon) ginger , crushed or grated, subs note 6
5 g (2 tablespoon) cornflour

Rice (to serve - cook your way or see my tips)

200 g (1 cups) rice , yields approx. 3 cups, cooked your way or see my tips,

Instructions

Prepare the Ingredients

Dice 600 g (1 lb) chicken breast into approx. 1 inch pieces. Add to a bowl with 30 g (2 tablespoon) cornflour and toss to coat. Set aside for 10 minutes.
Cook 200 g (1 cups) rice your own way or follow my directions for different methods.
Mince 5 g (2 teaspoon) ginger and 2 cloves garlic . Mix together with 15 g (1 tablespoon) white sugar, 60 ml (¼ cups) white vinegar , 140 ml (½ cups) pineapple juice, 45 ml (3 tablespoon) ketchup, 5 ml (1 teaspoon) worcestershire sauce , 20 ml (1 tablespoon) soy sauce, 5 ml (1 teaspoon) oyster sauce until sugar dissolves.
Dice: 1 brown onion
Thinly slice: 1 red bell pepper / capsicum, 1 green bell pepper / capsicum, 2 carrots , 300 g (10 ½ oz) pineapple pieces (retain juice)

Stir Fry

Preheat the wok with 15 g (1 tablespoon) olive oil over high heat. It's ready when a sprinkle of water evaporates almost immediately.
Add 1 brown onion and toss for 2 minutes. Add 600 g (1 lb) chicken breast and stir fry until its turned mostly white.
Add the rest of the vegetables and stir fry for another 2 minutes
Add sauce to the pan and bring to a boil, then lower the heat to simmer until the sauce slightly thickens (approx. 10 minutes).
If it fails to thicken, make a slurry by mixing 1 tablespoon with 2 tablespoon water and pour in.

Serve

Once the chicken reaches 70°C (160°F), remove from heat and let it sit for 5 minutes. Serve over rice with a garnish of spring onion if desired.

Video

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Notes

Note 1 - Pineapple

Sweet & Sour Sauce should use the pineapples in a can that are in juice not syrup. This should be on the label on the can.

Note 2 - White Vinegar

Substitutions - apple cider vinegar, malt vinegar, white wine vinegar, rice vinegar, lemon juice

Note 3 - Worcestershire Sauce

Substitutions - soy sauce, fish sauce, balsamic vinegar, mix of soy + vinegar + sugar.

Note 4 - Soy Sauce

Substitutions - tamari, coconut aminos, liquid aminos, fish sauce, Worcestershire sauce.

Note 5 - Oyster Sauce

Substitutions - hoisin sauce, soy sauce + sugar, fish sauce, teriyaki sauce.

Note 6 - Garlic/Ginger

I do recommend fresh garlic and ginger if you can as it is a lot more flavourful with less preservatives than what comes pre-crushed in a jar. If you do use jar amounts, double the quantity I have provided in the recipe. If you're sensitive to the flavour, omit (it just won't taste quite as flavourful)

Storing

Store the cooked chicken, sauce, veg on one side of the container, and rice on the other. Keep for 4 days in fridge.

Reheating

Add an icecube to the rice and reheat your meal in the microwave on 1 minute intervals until heated through (approx. 2-3 minutes). Mix each interval.

Freezing

Freeze chicken and veg separate to rice (or cook rice fresh when wanting to eat). Keep in freezer for up to 6 months.

Nutrition

Calories: 572kcalCarbohydrates: 85gProtein: 38gFat: 8gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.02gCholesterol: 96mgSodium: 558mgPotassium: 1110mgFiber: 5gSugar: 29gVitamin A: 7297IUVitamin C: 72mgCalcium: 74mgIron: 2mg

Keyword chicken meal prep, Meal Prep Recipe, Rice Meal Prep, sweet and sour chicken

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