Quick, colourful and easy to pull together. A good one to keep on hand for evenings when time is short but you still want a proper dinner.
Calories 575 Protein 42g Fat 13g Carbs 65g
Here’s today’s nutritious & easy recipe from Jac’s Healthy Recipes. Good Macros built-in.
SWEET & SOUR CHICKEN
😀 SERVES 2 🧭 15 MINS 👌575 CALS
This is a fast, cheerful sort of dinner for the evenings when the light’s going earlier and you want something on the table with minimal fuss. The chicken and vegetables cook together in one pan, then get tossed through a sauce that’s properly sweet and tangy rather than sickly. It all comes together in about 15 minutes, and with 42g protein and 575 calories, it’s a proper midweek dinner rather than a quick fix.
SWEET & SOUR CHICKEN
😀 SERVES 2 🧭 15 MINS👌575 CALS
INGREDIENTS
120g (4oz) basmati rice
250g (2 fillets) diced chicken breast
1 red onion
1 red (bell) pepper
120g (4oz) broccoli florets
1 tsp garlic paste
2 tsp cornflour
1 tbsp cooking oil
1 tsp honey
1 tbsp white wine vinegar
1 tbsp tomato paste
1 tsp soy sauce
half a tsp English mustard
4 tbsp water
1 tbsp rice wine (or sherry)
METHOD
STEP 1
Boil a half-full kettle.
Rinse the rice before adding to a large saucepan. Pour in boiled water, so you have approximately double the amount of water to rice.
Bring to the boil and simmer for 10-12 minutes (lid on).
STEP 2
Peel and dice the onion. De-seed and dice the red pepper.
Place the chicken, onion, pepper, broccoli and garlic in a bowl. Sprinkle over the cornflour and season with salt and pepper. Mix together thoroughly.
STEP 3
Heat the oil in a wide pan over a med-high heat. Toss in the chicken and vegetable mixture and cook, stirring every minute, until just cooked (about 8-10 minutes, depending on size).
STEP 4
Meanwhile mix the honey, vinegar, tomato purée, soy sauce, English mustard, water & sherry in a small bowl. When the chicken is just cooked, stir in the sauce and allow to bubble gently for 2 minutes.
STEP 5
Share the rice between your bowls and top with the sweet and sour chicken
NUTRITIONAL INFO (PER SERVING)
575 CALS // 42G PROTEIN // 13G FAT // 65G CARBS
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Sweet & Sour Chicken. Quick, colourful and easy to pull together. A good one to keep on hand for evenings when time is short but you still want a proper dinner.