Sweet & Sour Chicken

Ingredients

• 1 kgchicken tenderloins, diced into chunks
• 1red capsicum, cut into chunks the same size as the chicken
• 1green capsicum, cut into chunks
• 1yellow capsicum, cut into chunks
• 1 largered onion, diced to the same size as the capsicum
• 15 mlginger, crushed or cut into matchsticks
• 4 clovesgarlic, crushed
• 1red chilli, thinly sliced
• 1 can (822 g)diced pineapple with juice
• 250 mltomato sauce
• 10 mlsugar, or palm sugar
• 30 mlrice wine vinegar
• 10 mlcornflour
• 60 mlsoy sauce
• 5 mlsesame oil
• to tasteshallots, for garnish
• to tastesesame seeds, for garnish
• a splash, plus 30 mlpeanut oil
• to tastesalt
• to tastewhite pepper

Instructions

1. 1

   Mix the sauce

   In a jug, stir together the tomato sauce, pineapple and its juice, soy sauce, cornflour, sesame oil, sugar and rice wine vinegar. Set the mixture aside.

2. 2

   Cook the chicken

   Heat a splash of peanut oil in a pan and cook the chicken until golden. Add the ginger, chilli, garlic and onion, then cook for 3 minutes or until the onion is translucent.

3. 3

   Set chicken aside

   Remove the chicken and onion mixture from the pan and set it aside.

4. 4

   Cook the capsicum

   Add a further 30 ml of peanut oil to the pan and sauté the red, green and yellow capsicum for 4 minutes.

5. 5

   Finish the sauce

   Return the chicken mixture to the pan and stir to combine. Pour in the sauce and stir until it thickens to your liking.

6. 6

   Season and serve

   Season with salt and white pepper to taste. Serve alongside rice or fried rice, garnished with shallots and sesame seeds.

What is sweet and sour chicken?

Sweet and sour chicken is a familiar Chinese-inspired combination of savoury chicken, sharp vinegar and sweet fruit. This version uses tomato sauce and canned pineapple for a quick, fruity glaze rather than a separately prepared restaurant-style sauce.

The recipe works by cooking the chicken and vegetables in stages, then bringing them together with a cornflour-thickened sauce. The three colours of capsicum also give the finished pan a varied, bright look.

Nutrition and macros by portion

The nutrition label shows one serving as written: 550 calories, 65g protein, 45g carbs, 16g fat.

The chicken provides most of the protein, while pineapple, tomato sauce and sugar contribute much of the carbohydrate. Peanut and sesame oils supply fat, and the vegetables add some fibre; serve with a moderate portion of rice and plenty of capsicum to round out the plate.

The sauce ingredients

Pineapple and juice: the fruit brings sweetness and a little acidity, while the juice forms part of the sauce. If using fresh pineapple, the recipe suggests adding shop-bought pineapple juice as needed.

Tomato sauce and vinegar: tomato sauce supplies the base, and rice wine vinegar gives it a tangy edge. Sugar rounds out the flavour; palm sugar is an option.

Cornflour: mixing it into the sauce before it goes into the pan helps it thicken as it heats. Stir the jug again before pouring in, as the cornflour can settle.

Cut the ingredients evenly

Chicken and onion: cut the chicken into chunks and dice the onion to roughly match the capsicum pieces. Similar-sized pieces cook more evenly and are easier to scoop up together.

Capsicum: keep the red, green and yellow pieces close in size. They get a brief sauté on their own, so avoid cutting them too small if you want them to keep some bite.

Cook in stages

Chicken first: brown it in a hot pan with a splash of peanut oil, then cook it with the ginger, chilli, garlic and onion for 3 minutes or until the onion turns translucent. The chicken is returned to the pan later, so take care not to leave it cooking unnecessarily during the vegetable stage.

Capsicum next: sauté the capsicum in a further 30 ml of oil for 4 minutes. Add the chicken mixture back before pouring in the prepared sauce.

Get the sauce texture right

Thickening cue: stir the sauce as it heats and stop when it has thickened to your liking. The recipe does not give a precise simmering time, so use the consistency in the pan as your guide.

For a more even coating, stir gently but thoroughly as the sauce thickens. If it becomes thicker than you want, the recipe does not specify a correction; add any extra liquid gradually so you can judge the consistency.

Adjust the heat and seasoning

Chilli: one thinly sliced red chilli gives the dish some heat, but its strength varies. For a milder pan, remove the seeds before slicing.

Salt and white pepper: season at the end, after the soy sauce has been added. Taste first, since soy sauce already contributes saltiness.

What to serve with it

Rice: serve the chicken alongside plain rice or fried rice, as suggested in the recipe. Either works well for soaking up the pineapple and tomato sauce.

Garnishes: finish with shallots and sesame seeds just before serving. They add a fresh, savoury contrast to the sweet-tangy sauce.

Recipe notes & tips

• Cut the chicken and capsicum into similarly sized chunks for more even cooking.
• Stir the sauce ingredients well before setting the jug aside.
• Let the chicken turn golden before adding the ginger, chilli, garlic and onion.
• Keep stirring once the sauce goes into the pan so it thickens evenly.
• Taste before adding salt because the soy sauce is already salty.
• Add the shallots and sesame seeds just before serving.

Variations

• Use fresh pineapple: replace the canned fruit and add shop-bought pineapple juice as needed.
• Choose palm sugar: use it in place of the sugar for a different sweetener.
• Change the chilli: remove its seeds for a gentler level of heat.
• Serve with fried rice: use it instead of plain rice alongside the chicken.
• Vary the capsicum: use any combination of the red, green and yellow pieces listed.

Common mistakes to avoid

• Uneven chunks: cut the chicken, onion and capsicum to similar sizes so they cook more consistently.
• Skipped browning: give the chicken time to turn golden before adding the aromatics.
• Overcooked capsicum: sauté it for the stated 4 minutes, then add the chicken and sauce.
• Lumpy sauce: stir the cornflour thoroughly into the jug ingredients before using them.
• Over-seasoning: taste the finished sauce before adding salt, as the soy sauce is salty.
• Adding garnish too early: sprinkle on the shallots and sesame seeds just before serving.

How to store

Refrigerate leftovers in a covered container and use within 3 days. Reheat in a pan over a moderate heat, stirring until piping hot; add a small splash of water if the sauce has thickened in storage.

Frequently asked questions