Sweet and Sour Chicken with Rice

📊 Macros per meal including rice (2 servings total)

434 calories
50 g protein
49 g carbohydrates
4 g fat

🛒 Ingredients

Chicken:

• 300 g chicken breast cubes
• 1 tablespoon garlic powder
• 1 teaspoon salt and black pepper
• 2–3 tablespoons light soy sauce
• 15 g corn flour (cornstarch) – to make it crispy

To prepare the sauce:

• 30 g ketchup (a reduced-sugar version can be used)
• 2 tablespoons light soy sauce
• 1 tablespoon light brown sugar
• 1 teaspoon of corn flour (to thicken the sauce)
• ½ cup water

For cooking:

• Cooking spray or olive oil
• 1 medium onion, chopped
• ¼ green, red, and yellow bell pepper
• Garnish with green onions and sesame seeds
• Serve with 120 g cooked rice (per serving)

Method:

Step 1 – Cut the chicken into small pieces and season with garlic powder, salt, black pepper, soy sauce, and corn flour. Mix well until evenly coated. Then cut the vegetables into cubes.

Step 2 – In a separate bowl, mix the ketchup (low sugar if possible), light soy sauce, light brown sugar, rice vinegar, corn flour, and water. Mix well until smooth and the sugar dissolves.

Step 3 – Heat a pan over high heat, add cooking spray or olive oil, and cook the chicken for 8 minutes (4 minutes per side) until golden and crispy. Remove from the pan and set aside.

Step 4 – Add the chopped onion and peppers and cook for 4 minutes until softened, then add the sauce. Let it cook and thicken before adding the chicken back in. Mix well.

Step 5 – Garnish with green onions and sesame seeds and serve with rice.