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FakeAway! - Sweet and sour chicken

Updated: Jan 20, 2022

A twist on the classic sweet and sour chicken recipe from your local Chinese!

So what makes it healthy? Well most restaurants deep-fry their chicken in a thick batter, which is delicious. But! It’s not needed. You can get tons of flavour without the heavy oil-laden breading.

This chicken is lightly coated in corn starch which is probably my favourite trick for making-over takeout dishes. The corn starch is low-carb and a very thin coating delivers a crispy exterior on your chicken when sautéed in a tablespoon or two of oil.


  • 4 chicken breasts, sliced

  • low cal spray oil

  • 1 small red onion

  • 2 garlic cloves, minced

  • 1/2 tsp chilli powder

  • 1/2 tsp fresh ginger

  • 1 green pepper

  • 1 red pepper

  • 4 tbsp tomato purée

  • 200ml chicken stock

  • 2 tsp cornflour

  • 2 tbsp rice vinegar

  • 2 tbsp soy sauce

  • 200g pineapple

  • ground black pepper

  • 240g brown/basmati rice


  • Heat a pan with low cal spray oil, and fry the chicken. Cook until the chicken is browned.

  • In a separate pan, heat low cal spray oil and sauté the onions & peppers until they are soft. Add the garlic, chilli and ginger and stir for one minute.

  • Put the cornflour into a small bowl and mix it with 3 tbsp of chicken stock, making a smooth paste.

  • Add the remaining stock, vinegar and tomato purée to the pan, and bring to the boil.

  • Reduce the temperature and add the pineapple and cornflour paste until it thickens.

  • Add the chicken back into the pan, and leave it to simmer until the chicken is cooked through.

  • Boil the rice as per packet instructions, and serve with the chicken and sauce.


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