Although sweet and sour sauce was originally used as a dipping sauce, today many countries serve it as a meat based main course. The majority of sweet and sour dishes are often high in calorific value, (due to their high sugar and fat content) but in this one, I have designed a version of the sauce that is considerably lower in carbohydrate and fat content, with added extra fruit and vegetables too. This not only means that it is full of nutritious and flavoursome ingredients that will get the whole family wanting more, but it can be served with the peace of mind that you are eating healthily too.
Low Carb, Low Fat Sweet and Sour Chicken Recipe
Low fat Sweet & Sour Chicken
- 4 Chicken breasts, cut into small pieces
- 2 tbsp water
Sauce ingredients
- 9 tbsp tomato ketchup
- 3 tbsp malt vinegar
- 4 tbsp muscovado sugar
- 2 garlic cloves, crushed
- 3 tbsp Lemon juice
- 2 tbsp dark soy sauce
- 2 tbsp tomato puree
- 2 tbsp water
Additional ingredients
- 1 Celery stick, thinly sliced
- 1 Carrot, ribbon sliced
- 1 handful Beansprouts
- 1 bunch of spring onions, sliced
- 1 Green pepper, sliced
- 2 Pineapple slices cut into chunks
Method
Place the chicken and 2 tbsp water into a hot wok. Moving the chicken around to prevent it sticking to the pan. Once the outside of the chicken turns white, turn the heat to medium and allow to cook gently for a further 8 minutes to ensure the centre of the meat cooks thoroughly.
Meanwhile, vigorously mix the sauce ingredients together in a bowl.
Add the additional ingredients to the wok and allow the vegetables to soften slightly before pouring in the sauce. Cook for a further 2 minutes to warm the sauce.
Serve with either brown rice, cauliflower rice or noodles. This dish is plentiful to go on its own, but can be made into a smaller portion as part of a larger, family buffet.
Main Image: Angela Dack
