Cooking with City: Sweet and sour chicken

Club News

Cityzens at Home

Food is particularly important to that, so, first team nutritionist Tom Parry has worked with Manchester City’s Official Partner Gatorade to share a series of healthy recipes for you to make at home.

In this episode, Tom shows us how to make a healthy sweet and sour chicken.

Ingredients

For the chicken

• ½ small pineapple
• 2 boneless, skinless chicken breasts
• 2 tbsp sunflower oil
• 1 onion, cut into wedges
• 1 red pepper, deseeded and chopped
• 1 green pepper, deseeded and chopped
• 1 tbsp cornflour
• 4 spring onions, trimmed and thinly diagonally sliced
• Mangetout
• Baby corn

For the sauce

• 1 tbsp cornflour
• 300ml/10fl oz fresh pineapple juice
• 2 garlic cloves, crushed
• 25g/1oz piece fresh root ginger, peeled and finely grated
• 2 tbsp dark soy sauce
• 2 tbsp white wine vinegar
• 2 tbsp palm sugar
• 2 tbsp sugar free tomato ketchup
• 1 pinch dried chilli flakes
• Freshly ground black pepper

Method

• To make the sauce, strain the pineapple and add cornflour and palm sugar to the pineapple juice. Stir until smooth.
• Put the remaining pineapple juice in a separate bowl and stir in the garlic, ginger, soy, vinegar, sugar, ketchup and chilli flakes until thoroughly combined. Set aside.
• Cut each chicken breast into seven to nine even pieces (depending on size).
• Add the peppers, onion and spring onion to the wok, with a splash of boiling water and let it sit for 2-3 minutes before draining.
• Having removed the vegetables from the pan, add the oil to the wok and brown the chicken for 4-5 minutes.
• Add the garlic and the ginger to the chicken and leave for a minute.
• Add the mangetout, baby corn, pineapple chunks and the precooked vegetables.
• Add the sweet and sour sauce and cook for a few minutes until the chicken is done.
• Serve with rice or, for a low-calorie option, cauliflower rice.

Discover more recipes, here.