Sweet and sour broccoli, capsicum and chicken

Try this tasty stir fry, it is quick to make and loaded with flavours and colourful vegetables. Watch the video on how to make it.


Sweet and sour broccoli, capsicum and chicken


Serves 4

1 x 440g can pineapple pieces in juice, drained, juice retained
2 Tbsp cornflour
2 Tbsp soy sauce
2 Tbsp tomato sauce
2 Tbsp white vinegar
1 Tbsp canola oil
2 cloves garlic, crushed
1 Tbsp finely chopped ginger
500g chicken breast, thinly sliced
2 carrots, sliced
1 head broccoli, sliced into florets or the equivalent gaai laan, sliced
1 red capsicum, deseeded and sliced
2-3 spring onions, sliced


For the sauce: whisk the pineapple juice and cornflour in a small bowl until there are no lumps.
Add the soy sauce, tomato sauce and vinegar and stir. Set the sauce aside.
Heat oil over a medium heat in a frying pan.
Add garlic and ginger and stir fry for 1-2 minutes.
Add chicken and stir fry for 5 minutes.
Add carrots, broccoli, and capsicum and stir through the sauce and pineapple pieces.
Bring to the boil and simmer for 10 minutes or until the vegetables are cooked.
Add spring onions and serve with brown rice.

Nutrition Information Panel

Per Serving [4 Serves]
Energy 1340kj
Total fat 7.0g
- saturated fat 1.0g
Carbohydrates 28.7g
- sugars 24.9g
Fibre 9.5g
Sodium 677mg

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