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Sweet and Sour Chicken with Fresh Pineapple and Rice

Name: Sweet and Sour Chicken with Fresh Pineapple and Rice
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 2
Ingredients: 350 g Chicken, breast, boneless, skinless, raw; 150 g Rice, white, long grain, unenriched, raw; 200 g Pineapple, raw; 1 medium Peppers, bell, red, raw; 1 medium Carrots, mature, raw; 2 clove Garlic, raw; 1 tsp Ginger root, raw; 1.5 tbsp Oil, olive, extra virgin; 1 pinch Salt, table, iodized; 1 pinch Spices, pepper, black; 100 ml Pineapple, raw; 2 tbsp Soy sauce made from soy (tamari); 1.5 tbsp Vinegar, cider; 1 tbsp CONCENTRATED TOMATO PASTE, TOMATO; 1 tbsp Honey; 0.5 tsp CORN STARCH

A nutritious and refreshing take on the Asian classic, combining lean chicken meat, crunchy vegetables and the natural sweetness of pineapple. This sweet and sour chicken with a side of rice is prepared without frying and without refined sugar.

Prep time

15 min

Cook time

25 min

Total time

40 min

Servings

Recipe

For the main dish

Chicken, breast, boneless, skinless, raw

350 g

Rice, white, long grain, unenriched, raw

150 g

Pineapple, raw

200 g

Peppers, bell, red, raw

1 medium

Carrots, mature, raw

1 medium

Garlic, raw

2 clove

Ginger root, raw

1 tsp

Oil, olive, extra virgin

1.5 tbsp

Salt, table, iodized

1 pinch

Spices, pepper, black

1 pinch

For the sweet and sour sauce

Pineapple, raw

100 ml

Soy sauce made from soy (tamari)

2 tbsp

Vinegar, cider

1.5 tbsp

CONCENTRATED TOMATO PASTE, TOMATO

1 tbsp

Honey

1 tbsp

CORN STARCH

0.5 tsp

Wok or large pan, Pot for cooking rice, Small bowl for mixing the sauce, Knife and cutting board

Per servingTotal

Calories:708.4 kcal1416.8 kcal

Protein:48.5 g97 g

Carbohydrates:97 g194 g

Fiber:5.7 g11.4 g

Water:375.9 ml751.8 ml

Fat:14.9 g29.8 g

Micronutrients

Sugar:26.2 g52.4 g

Saturated fat:2.6 g5.1 g

Cholesterol:127.3 mg254.6 mg

Sodium:1084.9 mg2169.7 mg

Potassium:1193.8 mg2387.5 mg

Calcium:74.6 mg149.2 mg

Iron:2.7 mg5.4 mg

Magnesium:102.3 mg204.5 mg

Zinc:2.5 mg5 mg

Phosphorus:526.9 mg1053.7 mg

Vitamin C:151.2 mg302.4 mg

Vitamin A:349.3 µg698.5 µg

Vitamin D:0 µg0 µg

Vitamin B12:0 µg0 µg

Instructions

Rinse the brown rice and cook it in salted water for approximately 25–30 minutes, until tender. Drain and keep covered.

In a small bowl, mix all the sauce ingredients: pineapple juice, tamari, vinegar, tomato paste, honey and cornstarch. Stir well until there are no lumps.

Heat 1 tablespoon of oil in a wok or large pan. Add the chicken cubes, season lightly with salt and pepper, and cook over high heat for 5–6 minutes until golden brown. Remove the meat from the pan.

In the same pan, add the remaining oil, bell pepper, carrot, garlic and ginger. Sauté for 3–4 minutes until the vegetables are slightly soft but still crunchy. Add the pineapple pieces and cook for another 1 minute.

Return the chicken to the pan and pour the prepared sauce over everything. Stir over medium heat for 2 minutes until the sauce thickens and nicely coats all the ingredients.

Serve the dish on a bed of brown rice and garnish with fresh parsley or sesame seeds, if desired.

Nutritional benefits

Thanks to the bromelain enzyme found in fresh pineapple, this meal supports better digestion and helps with muscle recovery after exercise.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.