Luke Zocchi

Sweet & Sour Chicken

Luke Zocchi
PREP 10 MIN
•
COOK  15 MIN

DF

EF

GF

NF

Number of servings
2
Ingredients

1⁄2 tbs olive oil

1⁄2 onion diced

1 pepper any colours, deseeded & diced

275g skinless chicken breast diced

2 garlic cloves minced

1⁄2 tbs fresh ginger finely grated

salt & pepper, to taste

1⁄2 cup (80g) pre-cooked brown rice cooked according to packet directions

1⁄2 spring onion sliced

1 tsp sesame seeds toasted

Sweet & Sour Sauce

1⁄8 cup (40ml) soy sauce (or tamari if gluten free)

1⁄8 cup (30ml) pineapple juice (ml)

3⁄4 tbs Worcestershire sauce

3⁄4 tbs apple cider vinegar

3⁄4 tbs tomato sauce

1 tsp cornflour

Methodbased on 4 servings
1

Combine sauce ingredients in a jar and shake well to combine.

2

Heat half the oil in a medium non-stick frypan over medium heat .

3

Add onion and peppers and saute until translucent and starting to get some colour. Set vegetables aside.

4

Add remaining olive oil to the pan and cook chicken until starting to brown. Add garlic and ginger and cook until fragrant. Add the cooked vegetables back into the pan and stir to mix.

5

Add sauce and cook until it is slightly thickened. Adjust seasoning.

6

Divide rice between bowls or containers, top with chicken and scatter over spring onion and sesame seeds.

 

*If meal prepping this dish, can be stored in the fridge for up to 3 days or freezer for up to 2 months.

Nutritional Informationper serving

Energy (kJ)

1375 kJ / 328 cals

Protein

35.2 g

Fat

9.7 g

Sat. Fat

1.8 g

Carbs

23.2 g

Sugar

8.7 g

Fiber

3.1 g

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