This one is Saucy sister Sue’s favourite so far. It’s quite low in sugar, gluten free and lower in fat but packed with veggies. It’s not only an explosion of flavours and sensations but a feast for the eyes too. Who needs a fatty greasy takeaway!
For the chickenThis one is Sister Suzy Sous Cheffavorite
- ½ small pineapple
- 2 boneless, skinless chicken breasts
- 1 tbsp rapeseed oil or spray oil
- 1 onion, cut into wedges
- 1 red pepper, deseeded and chopped into chunks
- 1 green pepper, deseeded and chopped into chunks
- 1 tbsp cornflour
- 4 spring onions, trimmed and finely diagonally sliced
- A splash of soy sauce or Tamari
- A splash of Chinese rice wine
- A couple of drops of sesame oil
- A sprinkle of white pepper
- 1 tbsp cornflour
- ½ tbsp of bicarbonate of soda
For the sauce
1 tbsp cornflour mixed with a couple of tbsp of COLD water
300ml/10fl oz fresh pineapple juice
2 garlic cloves, crushed
25g/1oz piece fresh root ginger, peeled and finely grated
1 tbsp dark soy sauce or tamari
2 tbsp Chinese rice vinegar or white wine vinegar
1 tbsp Stevia or other sweetener
2 tbsp tomato reduced sugar ketchup
1 tbsp tomato puree
1 tsp Worcestershire sauce (gluten free for ceoliacs)
Splash of rice wine (gluten free)
A couple of drops of sesame oil
A dash of white pepper
1 pinch dried chilli flakes
- Put the chicken in a bowl or plastic freezer bag and mix thoroughly with the rice wine, soy sauce, sesame oil, white pepper and bicarbonate of soda. Set aside for a minimum of 20 mins if possible.
- To make the sauce, put the cornflour in a small bowl with the cold water and mix to a paste until smooth. Put the pineapple juice in a separate bowl and stir in the garlic, ginger, soy, vinegar, sugar, ketchup, tomato puree, Worcestershire sauce, sesame oil, rice wine, white pepper and chilli flakes until thoroughly combined. Set aside.
- Put the pineapple on a board and cut off the skin and cut into chunks.
- Heat the oil in a large non-stick frying pan or wok and stir-fry the onion and peppers for three minutes over a high heat. Coat the chicken in the cornflour and add to the pan. Stir-fry for a few minutes until coloured on all sides and virtually cooked all the way through. Remove from pan onto kitchen roll and pat to absorb any excess oil (this step is optional as you can just leave it in the wok at this stage but I find this gives better control)
- Add the veg and stirfry for a few minutes to take off the rawness but keeping the crunch, add the pineapple and cook for a couple of minutes then add the sweet and sour sauce to the pan with the chicken and bring to a simmer over a medium heat.
- Cook for a few more minutes, stirring regularly until the chicken is cooked through and the pineapple is hot.
- Top with spring onions and serve hot with boiled or egg fried brown rice and charred Pak Choi.