Kayla Itsines healthy sweet and sour chicken
The perfect easy, healthy dinner recipe, Kayla's sweet and sour chicken with rice is way better than the takeaway version – and healthier too!
Recipe from Kayla's book The Bikini Body 28-Day Healthy Eating & Lifestyle Guide
PREP TIME: 15 MINUTES
COOKING TIME: 45 MINUTES
60 g brown rice
1 tablespoon sunflower oil
½ small red onion, roughly chopped
½ medium carrot, roughly chopped
1 garlic clove, crushed
½ teaspoon finely grated fresh ginger
200 g chicken breast fillet, cut into 2.5 cm pieces
½ medium green pepper, seeds removed and roughly chopped
½ medium red pepper, seeds removed and roughly chopped
1 medium courgette, chopped
250 g pineapple, cut into chunks
1 cup (250 ml) semi-skimmed milk
1 tablespoon cornflour
1 tablespoon fresh coriander leaves
sliced fresh red chilli, to garnish
For the sweet & sour sauce
90 g cored pineapple flesh
2½ tablespoons reduced-salt tamari or soy sauce
4 teaspoons honey
2 teaspoons white vinegar
¼ teaspoon dried chilli flakes (optional)
To make the sauce, place the pineapple in a high-powered blender or food processor and blend to a juice. Pour into a small bowl. Add the tamari or soy sauce, honey, vinegar and chilli flakes (if using) and whisk until well combined.
Place the rice and 200 ml of water in a small saucepan over high heat and bring to the boil, stirring occasionally. Cover and reduce the heat to medium–low. Simmer for 20–25 minutes or until the liquid is absorbed and the rice is tender. Remove from the heat and leave to stand, covered, for 5 minutes.
Meanwhile, heat the oil in a large non-stick frying pan over medium–high heat. Add the onion and carrot and cook for 2–3 minutes, stirring occasionally.
Add the garlic, ginger and chicken and cook for 5–7 minutes or until the chicken is cooked through, stirring frequently.
Reduce the heat to medium and add the green and red peppers and courgette. Cook for 4–5 minutes or until tender-crisp. Add the pineapple and cook for a further 2 minutes.
Add the sauce mixture to the chicken and vegetables and bring to the boil, stirring occasionally.
Whisk the milk and cornflour together in a small bowl, then gradually stir into the chicken and vegetable mixture. Cook for 2–3 minutes or until the sauce has thickened, stirring constantly.
To serve, place the rice in two serving bowls and top with the sweet and sour chicken. Sprinkle over the coriander and chilli.
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Drawing on more than 40,000 survey responses from her global online community, as well as extensive research and her experience as a trainer, Kayla addresses what stops us from following through on our health and fitness goals. In her second book, The Bikini Body Motivation & Habits Guide, Kayla explores how you can overcome those obstacles, set goals and stick to a long-term plan for better health.
Inside, you'll find helpful checklists and templates, a 28-day meal plan, more than 200 simple and delicious recipes, shopping lists and a pull-out 28-day workout poster. Let global fitness phenomenon Kayla show you how YOU can stick to a plan for long-term health.
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