Sweet and Sour Chicken Stir-fry

Ingredients

• 60 ml (¼ cup)granulated sugar
• 60 ml (¼ cup)dark brown sugar
• 60 ml (¼ cup)honey
• 60 ml (¼ cup)fresh pineapple juice, reserved from the pineapple
• 30 ml (2 tablespoons)low-sodium tamari or low-sodium soy sauce
• 120 ml (½ cup)ketchup, homemade or shop-bought
• 160 ml (⅔ cup)white vinegar
• 180 ml (¾ cup)low-sodium chicken broth
• 5 ml (1 teaspoon)sambal oelek or sriracha, optional
• 15 ml (1 tablespoon), plus 15 ml (1 tablespoon) cold watercornflour
• 2carrots, peeled and sliced diagonally
• 1broccoli crown, cut into florets
• 1 mediumyellow onion, chopped
• 1red pepper, chopped into large bite-sized pieces
• 30 ml (2 tablespoons)olive oil
• to tastekosher salt
• 285 g (10 oz)fresh pineapple, cubed (about 360 ml or 1½ cups)
• 680 g (1½ lb)boneless, skinless chicken breast halves
• 30 ml (2 tablespoons)cornflour
• 2.5 ml (½ teaspoon)white pepper
• 1egg white
• 30 ml (2 tablespoons), plus more as neededextra-light olive oil

Instructions

1. 1

   Mix the sauce

   In a medium bowl, whisk together the granulated and brown sugars, honey, pineapple juice, tamari, ketchup, vinegar and chicken broth.

2. 2

   Season the chicken

   Cut the chicken into cubes, season it with the white pepper and set it aside.

3. 3

   Heat the oven

   Preheat the oven to 260°C (500°F).

4. 4

   Arrange the vegetables

   Spread the carrots, broccoli florets, onion and red pepper across a rimmed metal baking tray.

5. 5

   Roast the vegetables

   Drizzle the vegetables with olive oil and add a few pinches of kosher salt. Roast for 8–10 minutes, turning the tray halfway through, then remove it from the oven and set it aside.

6. 6

   Coat the chicken

   Toss the chicken pieces with the cornflour and white pepper. In a separate bowl, whisk the egg white until frothy, add the coated chicken and toss to coat.

7. 7

   Cook the chicken

   Heat 30 ml (2 tablespoons) of extra-light olive oil or coconut oil in a wok or large 30 cm (12-inch) pan over medium-high to high heat. Cook the chicken in batches for 4–6 minutes per side, or until fully cooked, adding more oil as needed.

8. 8

   Combine the ingredients

   Once the chicken is cooked through, lower the heat to medium and return all the chicken to the pan with the minced garlic. Cook for 1–2 minutes, then add the vegetables and pineapple. Pour in the sweet and sour sauce, raise the heat to high and bring it to a boil.

9. 9

   Thicken the sauce

   When the sauce is boiling, pour in the cornflour slurry and simmer until the sauce thickens. Taste it and season with kosher salt to your preference.

10. 10

    Serve the stir-fry

    Serve the chicken over cooked rice and garnish with sliced spring onions, coriander and extra sambal oelek or sriracha if desired.

What is sweet and sour chicken?

Sweet and sour chicken is a Chinese-inspired dish built around the contrast of a sharp, tangy sauce and sweet ingredients such as pineapple. This version brings together chicken, roasted vegetables and a homemade sauce for a colourful one-pan finish.

The recipe is presented as an Asian-style stir-fry rather than a traditional regional preparation. Its balance of vinegar, fruit juice, ketchup and honey makes the sauce easy to mix at home.

Nutrition and macros by portion

The nutrition label shows one serving as written: 417 calories, 30g protein, 58g carbs, 8g fat.

The chicken supplies much of the protein, while the sauce sugars, pineapple and suggested rice contribute carbohydrates. Olive oil and egg white contribute some fat, with the oil providing most of it. Pair a serving with a generous portion of vegetables and a measured amount of rice for a balanced plate.

Building the sauce

Sweetness: granulated sugar, brown sugar and honey round out the vinegar’s sharpness, while pineapple juice links the sauce to the fruit in the dish.

Tang: white vinegar and ketchup give the sauce its familiar sweet-sour character. Tamari and chicken broth add savoury depth, and the optional chilli sauce brings heat.

Roasting the vegetables

High heat: roasting at 260°C (500°F) for 8–10 minutes gives the vegetables a head start while keeping the cooking time short. Turn the tray halfway through so they roast more evenly.

Doneness: the vegetables should be beginning to soften but still hold their shape, as they will be warmed again in the pan with the sauce.

Getting the chicken ready

Cornflour coating: toss the chicken with cornflour and white pepper first, then coat it with the frothy egg white. Work in batches so the pieces have room to cook rather than steam.

Cooking cue: use medium-high to high heat and cook each batch for 4–6 minutes per side, checking that the chicken is fully cooked before adding it back to the pan.

Finishing the stir-fry

Order matters: return the cooked chicken to the pan, add the garlic called for in the method, then add the roasted vegetables and pineapple before pouring in the sauce.

Slurry: mix the listed 15 ml (1 tablespoon) cornflour with 15 ml (1 tablespoon) cold water before adding it. Stir the boiling sauce as it simmers so it thickens evenly.

Serving it well

The method suggests serving the stir-fry over cooked rice, with sliced spring onions and coriander on top. Rice and those garnishes are mentioned in the method but are not included in the supplied ingredient list.

Serve promptly once the sauce has thickened, while the chicken and vegetables are hot. Extra sambal oelek or sriracha can be offered separately for anyone who wants more heat.

Recipe notes & tips

• Cut the chicken into evenly sized cubes so the pieces cook at a similar rate.
• Have the sauce and slurry mixed before you start cooking the chicken, as the final stages move quickly.
• Roast the vegetables in a single layer to help them soften rather than steam.
• Cook the chicken in batches and add extra oil only if the pan needs it.
• Stir the cornflour slurry again just before pouring it into the boiling sauce.
• Reserve juice from the fresh pineapple for the sauce before cubing the fruit.

Variations

• Adjust the heat: use sambal oelek or sriracha in the sauce, or leave it out for a milder dish.
• Change the vegetables: swap in other quick-cooking vegetables while keeping the total amount similar.
• Use soy sauce: choose low-sodium soy sauce instead of tamari as listed.
• Try coconut oil: the method allows it in place of extra-light olive oil for cooking the chicken.
• Serve with rice: spoon the finished stir-fry over cooked rice, as suggested in the method.

Common mistakes to avoid

• Crowding the chicken: pieces can steam instead of browning; cook them in batches.
• Skipping the tray turn: the vegetables may roast unevenly; rotate the tray halfway through.
• Adding the slurry dry: it can form lumps; mix the cornflour with cold water first.
• Overcooking the vegetables: they soften further in the pan; take them out after 8–10 minutes while they still hold their shape.
• Adding the sauce before the chicken is cooked: finish cooking the chicken first, then bring the sauce to a boil with the other ingredients.

How to store

Refrigerate leftovers in a covered container for up to 3 days. Reheat in a pan over medium heat, stirring until piping hot; add a small splash of water if the sauce has thickened too much.

Frequently asked questions