SW recipe: Sweet & sour chicken

EVERYDAY EASY
Serves 4
Syns per serving 1½
Ready in 30 minutes

For the sauce:
3 level tbsp cornflour
3 level tbsp tomato ketchup
3 tbsp dark soy sauce
3 tbsp cider vinegar
Thumb-size piece fresh root ginger, peeled and coarsely grated
4 garlic cloves, crushed
5 tbsp sugar-free orange and pineapple squash, diluted with 500ml water

For the stir-fry:
Low-calorie cooking spray
2 onions, cut into wedges
2 green peppers, deseeded and cut into chunks
4 skinless and boneless chicken breasts, cut into chunks
4 spring onions, cut into short lengths
250g dried long-grain rice
300g fresh pineapple flesh, cut into chunks
1 red chilli, finely chopped

Method:

1 To make the sauce, put the cornflour in a medium mixing bowl, then add the ketchup. Stir together with a fork to make a smooth paste.

2 Stir in the soy sauce and vinegar, followed by the ginger and garlic. Pour in the squash while stirring constantly, then set aside.

3 Spray a large, non-stick wok or frying pan with low-calorie cooking spray and place over a medium-high heat. Add the onions and peppers, and stir-fry for 4-5 minutes until lightly coloured.

4 Add the chicken to the pan. Give the sauce a quick stir, then pour it over the chicken and bring to a simmer.

5 Cook for 10-15 minutes, stirring often, or until the chicken is cooked through and the veg are tender, adding the spring onions after 5 minutes. Meanwhile, cook the rice according to the pack instructions, then drain.

6 Remove the chicken mixture from the heat, then stir through the pineapple and chilli. Divide between 4 bowls with the rice to serve.

 

Fakeaway sides

CRISPY KALE Preheat your oven to 180°C/fan 160°C/gas 4. Spread 250g kale on a non-stick baking tray and spray with low-calorie cooking spray. Bake for 15-20 minutes until crisp, then season with salt. Free .Vegan 

GARLIC BROCCOLI Fry 2 sliced garlic cloves in low-calorie cooking spray until golden. Add 400g roughly chopped broccoli florets with 100ml water and stir-fry over a medium-high heat until tender and lightly charred. Free .Vegan 

CARROT & ONION SALAD Finely slice 1 red onion and mix with 500g grated carrot. Add the juice of 2 limes and season with salt. Leave to soak for 10 minutes, then toss through 25g roughly chopped fresh coriander. Free .Vegan 

 

Ultimate Slimming Tips!

Slimming Tip 1 – Don’t go hungry
If you are hungry you need to eat. Depriving your body of food will just see you miserable and maybe even grabbing the high fat, high sugar foods instead. And that’s really not going to help.

Slimming Tip 2 – Fill up on Super Slimming Foods 
Now no food has the power to actually slim you down, but the foods with the least calories for the most amount of filling power will cut your calorie intake without you even realising.
These foods what to take priory over other foods, by filling your plate with at least 1/3 of the Super Slimming Foods will see the lbs literally drop off.

Slimming Tip 3 – Plan Plan Plan
Fail to plan is planning to fail. Make a solid plan not only for the foods and meal you are going to enjoy but also what might get in your way. If you know you have a night out, that’s fine, just plan… What food will you order? What drinks will you order? And stick to your plan for amazing weight losses.

With so many slimming world meals that can be adapted to your lifestyle. From batch cooking and making the most of your time by using the slow cooker. Our aim is to develop healthy recipes that can fit into any diet you are following. With a strong emphasis on budget family meal recipes with a good dollop of motivation and self-belief.

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