Sweet & sour chicken & veg

A trusty takeaway favourite just got superhealthy. Make ahead and freeze for Friday!

  • Prep:20 mins
    Cook:20 mins
  • Serves 4
  • Easy

Nutrition per serving

  • kcal 230
  • fat 4g
  • saturates 1g
  • carbs 30g
  • sugars 24g
  • fibre 4g
  • protein 20g
  • salt 0.26g


  • 425g can pineapple chunks, drained, juice reserved
  • 2 tbsp each tomato ketchup, malt vinegar and cornflour
  • 1 tbsp vegetable oil
  • 1 onion, chopped
  • 1 red chilli, deseeded and sliced
  • 1 red and green pepper, chopped
  • 2 carrots, sliced on the diagonal
  • 2 skinless chicken breasts, thinly sliced
  • 125g packs baby corn, sliced lengthways
  • 2 tomatoes, quartered
  • cooked rice, to serve


  1. Make the sweet & sour sauce by whisking together the pineapple juice, tomato ketchup, malt vinegar and cornflour. There should be 300ml – add water or stock if you’re short.

  2. Heat the oil in a frying pan or wok over a high heat. Add the onion, chilli, peppers, carrots and chicken and stir-fry for 3-5 mins until the vegetables are starting to soften and the chicken is almost cooked.

  3. Add the corn and sauce. Bubble for 2 mins, add tomatoes and cook for 2 mins until the sauce thickens, the chicken is cooked and the vegetables are tender. Serve with rice, if you like.

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