Crispy Chicken with Sweet and Sour Sauce

Prep time: 20 minutes

Cooking time: 30 minutes

Serves 4

Ingredients

• 500g chicken breast strips
• Salt and Pepper
• 1 medium egg, beaten
• 3 tbsp self-raising flour
• 4 spring onions, thinly sliced
• For the sweet and sour sauce
  • Low-calorie cooking spray
  • 1 white onion, peeled and sliced
  • 120g baby corn, sliced widthways
  • 100g sugar snap peas, halved
  • 1 garlic clove, peeled and crushed
  • 5cm fresh ginger, grated
  • 2 carrots, cut into thin strips
  • 1 green pepper, thinly sliced
  • 1 red pepper, thinly sliced
  • 1 small red onion, thinly sliced
  • Juice of 1 lime
  • 2 tsp light soy sauce
  • 2 tbsp rice vinegar
  • 1 tbsp Henderson's relish
  • 1/2 tsp hot sauce
  • 100ml chicken stock
  • 1 tsp honey
  • 160g peeled pineapple, diced
  • 5g cornflour
• To accompany
  • 50g nest of dried egg noodles per portion, cooked according to packet instructions

Method

Preheat the oven to 220C and line a baking tray with baking parchment or greaseproof paper
Season the chicken strips with salt and pepper, then dip them one by one into the beaten egg, then coat with the flour
Place the coated strips on the lined baking tray and cook for 10-12 minutes in the preheated oven until golden
While the chicken is cooking, spray a large frying pan or wok with low-calorie cooking spray and place over a medium heat
Add the white onion and cook for about 5 minutes until starting to soften and colour slightly
Add the corn, sugar snap peas, garlic and ginger and cook for a further 5 minutes
Add the carrots, peppers and red onion and cook for 4 minutes
Add the lime juice, soy sauce, rice vinegar, Henderson's relish and hot sauce and give everything a stir
Add the stock and honey, bring to the boil, reduce the heat and simmer for 10 minutes
Add the pineapple chunks to the sauce and for 1 more minute to heat the pineapple
Mix the cornflour with 1 tbsp of water then stir it into the sauce and cook for another minute
Add the crispy chicken to the pan and stir to coat it in the sauce
Serve the crispy chicken sprinkled with spring onion and your choice of accompaniment