Slimming world recipe: Slow-cooked sweet & sour chicken

2 Syns per serving, serves 4

Ingredients

  • 4 skinless and boneless chicken breasts, cut into chunks
  • ½ tbsp Chinese five-spice powder
  • 230g can pineapple chunks in natural juice
  • 1½ level tbsp cornflour
  • 1 tbsp tomato purée
  • 2 tbsp rice wine vinegar
  • 2 tbsp soy sauce/ tamari
  • Low-calorie cooking spray
  • 1 onion, cut into chunks
  • 2½cm piece fresh root ginger, peeled and grated
  • 2 medium carrots, peeled and sliced into chunks
  • 2 peppers (red, orange or yellow), deseeded and cut into bite-size pieces
  • 250g passata
  • 1 star anise
  • 4 baby leeks, cut into short lengths
  • 225g can bamboo shoots, drained
  • Boiled dried egg noodles, to serve

Method

  1. Preheat your oven to 200°C/ fan 180°C/gas 6. Put the chicken in a large bowl with the Chinese five-spice powder and toss to coat. Leave to marinate for 10 minutes.
  2. Meanwhile, drain the pineapple over a bowl to reserve the juice. Put the cornflour in another bowl and gradually whisk in the pineapple juice to make a smooth paste. Whisk in the tomato purée, vinegar and soy sauce and set aside.
  3. Spray a large non-stick frying pan with low-calorie cooking spray and place over a medium-high heat. Brown the chicken all over in batches, then transfer to a large baking dish.
  4. Spray the frying pan with a little more low-calorie cooking spray and reduce the heat to medium-low. Add the onion and ginger and soften until starting to turn golden. Add the carrots and peppers and fry for 2 minutes. Add the pineapple sauce, stirring until thickened, then add the passata and star anise and bring to a simmer. Transfer to the baking dish, cover and bake for 30 minutes.
  5. Stir in the leeks, bamboo shoots and pineapple chunks. Re-cover and bake for a further 30 minutes. Discard the star anise, then divide between 4 bowls and serve with the noodles.

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