Sweet & sour chicken with rice

27 March 2016


  • Serves 4
  • Syns per serving 4.5 (3 if using dry rice over a rice pouch)
  • Difficulty Easy
  • Time 30 minutes


  • 5 x Chicken breasts (cut into chunks)
  • 1 x Onion (chopped)
  • 1 x Green pepper (chopped)
  • 2 x Carrots
  • 435g tin of Pineapple chunks (MUST be in own juice)
  • 4 x tbsps of the Pineapple juice drained from the tin
  • 1 x tsp of Lazy Garlic (or 1 clove)
  • 2 x tbsps of Cornflour
  • 2 x tbsps of Tomato puree
  • 2 x tbsps of Red wine vinegar
  • 3 x tbsps of Soy sauce
  • 4 x Pouches of long grain rice


The original recipe for this was found in the Slimming World Fakeaway book but as we are a family with a big appetite (he he) the quantites were increased (slightly) and I substituted chicken thighs for chicken breasts. In the past (The dark before slimming world past) I have made many sweet & sour chicken meals with jars of sweet & sour sauce and we did get very sick of it, but we havent had it for a while and this is the first time I’ve tried a slimming world version.


  1. Place a large non-stick frying pan or wok over a high heat and spray with Frylight.
  2. Place the chicken in the pan and fry for around 5 minutes or until browned and then transfer to a plate.
  3. Add the onion, pepper and carrots to the wok and cook for 3 minutes and then re-add the chicken to the pan and fry for a further 5 minutes or until the chicken is cooked through.
  4. Meanwhile, to make the sauce mix the pineapple juice with the garlic, cornflour, tomato puree, red wine vinegar, soy sauce and 200ml of water.
  5. Stir the sauce into the chicken and add the pineapple chunks and cook over a low heat for 5 minutes or until thickened.
  6. Serve with rice!


Very nice! It didn’t have that really sickly sweet taste that a lot of sweet & sour sauces you buy in the jar do. It was a very subtle sweet & sour flavour that you could eat a lot of! and we did! The portions were very generous and it was very filling, perfect Saturday night meal in.

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One thought on "Sweet & sour chicken with rice"

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