Chinese Sweet & Sour Chicken

This healthy, low-fat homemade version of a Chinese Takeaway favorite provides a good source of protein and carbohydrate and is packed full of vitamins.

Prep: 25 minutes

Cook: 30 minutes

Serves: 4-6

Calories: 450 kcal

Fat: 6 g

Carbohydrate: 80 g

Protein: 36 g



4 Chicken breasts or thighs (skin and bones removed), 20 g flour Salt & Pepper, 2 tbsp oil, 1 garlic clove, 2 Granny Smith apples, 1 can pineapple, 1 green pepper, 1 red pepper, 60 g uncooked rice per person.

Sauce: 1 tbsp cornflour, 1 dessert spoon soy sauce, 3 tbsp vinegar, 2 tbsp honey, 150 mL chicken stock, 150 mL pineapple juice from tin



  1. Cut the meat into 2 cm cubes and roll in the seasoned flour
  2. Finely chop the garlic
  3. Chop the peppers
  4. Core and slice the apple (leave the skin on)
  5. Drain the pineapple (KEEP THE JUICE) and chop into chunks
  6. Heat the oil, add the chicken and garlic and fry until light brown
  7. Add the apple, peppers and pineapple and cook for 10 more minutes.


  1. Combine all the sauce ingredients and blend with a fork
  2. Boil the ingredients for 2-3 minutes on the hob or in the microwave

Pour the sauce over the chicken and serve with rice or noodles