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Sweet & sour chicken

Children and teenagers will love to make and eat this. Note the easy sauce using readily available store cupboard ingredients. Also there is no real weighing out and it is a genuine low fat fast food with 2g fat per serving.

Ingredients

9 tablespoons tomato ketchup
3 tablespoons malt vinegar
4 tablespoons muscovado sugar
2 cloves garlic, crushed
4 skinless chicken breasts, cut into bitesize cubes
1 small onion, roughly diced
2 sweet red, yellow or orange peppers, de-seeded and cut into chunks
227g can of pineapple pieces in juice, drained
2 teaspoons cornflour
110g (4oz) sugar snap peas or mange tout, snipped diagonally with scissors
A handful of roasted cashew nuts

Method

  1. In a large glass bowl mix the ketchup, vinegar, sugar and garlic thoroughly with the chicken, onion and peppers. This could be done the night before and kept covered in your fridge as a marinade.
  2. Microwave on high for 8 mins stirring halfway through. The sauce will be sizzling and the chicken starting to cook.
  3. Mix the cornflour with 2 tablespoons of pineapple juice and stir this into the hot dish with the pineapple pieces and sugar snap peas then return to the microwave for a further 4-5 mins depending on the size of the dish. Smaller dishes will have denser contents which means the microwave activity is less efficient.
  4. The chicken should be completely cooked and the sauce hot and bubbling. Leave to stand for a few minutes, then stir in the cashew nuts.

Top Tip - To serve
Look out for special microwave rice sachets of long grain rice or egg fired rice ready in 90 seconds.

This recipe is one of a series produced by Sue Bridger for the NFWI to illustrate vegetable cookery at the RHS show in Tatton.

If you are interested in gardening or cooking why not check out the residential courses available at the WI’s Denman College? Courses run for 2, 3 and 4 days and the college is open to non-members.