Sweet & sour chicken
Australian Sports Commission
100 g dried thin egg noodles
spray canola or olive oil
400 g chicken tenderloins, chopped
440 g can pineapple pieces
2 teaspoons minced garlic
2 teaspoons minced ginger
250 g button mushrooms, quartered
500 g frozen stirfry vegetable medley (optional)
1 tablespoon cornflour
1 tablespoon soy sauce
3 tablespoons tomato sauce
2 tablespoons vinegar
1 tablespoon brown sugar
Cook the noodles in a large pan of boiling water for 5 minutes or until tender. Drain well and set aside. Spray a nonstick wok or frying pan with oil and heat. Cook chicken in 2 or 3 batches over high heat for 2-3 minutes or until browned. Remove from the pan and set aside. Drain pineapple and reserve the juice. Add garlic and ginger to the pan and stirfry for 3 minutes or until tender. Put cornflour into a small bowl and gradually add 60 ml (¼ cup) reserved juice, stirring until smooth. Add pineapple, remaining juice, sauces, vinegar and sugar to the pan with the noodles and toss until heated through. Garnish with green leafy herbs.
| ANALYSIS per serve |
4
|
6
|
|---|---|---|
| Energy kJ (Cal) |
2550 (610)
|
1700 (405)
|
| Carbohydrate (g) |
96
|
64
|
| Protein (g) |
41
|
28
|
| Fat (g) |
5
|
4
|
| Iron |
Preparation time: 10 minutes
Cooking time: 20 minutes
Serves: 4-6