Asian food is full of flavour. Really awesome flavours. And one really great combination in Asian cooking is the mix of sweet and sour. Growing up, mum loves cooking sweet and sour fish. We’ll have that piping hot with rice and some veggies at the side.
Go to any food place in Singapore and parts of Asia and you’ll find sweet and sour everything. But the thing about sweet and sour is that it’s normally made out of brown sugar and lots of acid which can kill your path to health.
Which is why this week, I’ve tweaked the famous sweet and sour chicken to make it healthier, nutritious, whole ingredients but at the same time, absolutely yummy.
Many people think that eating healthy means you gotta get rid of delicious food. But no, not with me that is. And that is the whole purpose of Asian Meal Prep when I first started it.
Plus, it’s definitely more sustainable when you’re eating food familiar to you instead of chicken and broccoli all day. Trust me, I’ve been through that path.
Alright, watch the video above and give this a try! I’d love to see how you go so leave me a comment on YouTube or on the blog. 🙂
Healthy Sweet and Sour Chicken Meal Prep
Makes – 3
Time needed – 20 mins
Cost – ~$2.40 per meal without rice
Here’s what you need:
- 300g chicken breast, cubed
- 100g fresh pineapple, cubed
- 250g green capsicum, cubed
- 3 spring onions, cut
- 1 tbsp extra virgin olive oil
- 100ml water
For the sauce
- 1 tsp liquid aminos
- 1 tbsp vinegar
- 1 tbsp honey
- Juice from one lemon
- 2 tbsp tomato puree
- 2-3 cili padi, chopped
- 1 tbsp potato starch
- 2 tbsp water
Here’s how you do it:
- Prepare the ingredients — slice em, cube em, cut em!
- Mix all ingredients of the sauce together.
- Heat non-stick skillet with oil, add in garlic and stir-fry till fragrant.
- Add in chicken and let it cook stir-fry for 4-5 mins. Add in sauce mixture.
- Add in cubed capsicum and spring onion and stir-fry for a minute or two.
- Finally, add in cubed pineapple and let it cook for a further minute or two.
- Remove from heat and prepare your meals.
How much this costs:
*Keep in mind that this numbers are a rough guide. It depends on where you buy it and when. At the end of the day it’s possible to eat healthy without breaking the bank. Also, ~ denotes the items that should already be in your pantry for a long time or it’s a very small amount. I’ve also added $0.50 to the final amount for all the ~ items.
- 300g chicken breast, cubed – $2.75
- 300g fresh pineapple, cubed
- 300g green capsicum, cubed – $1.70
- 3 spring onions, sliced diagonally – $0.20
- 1 tbsp extra virgin olive oil – $0.20
For the sauce
- 1 tsp liquid aminos – $0.20
- 1 tbsp vinegar ~
- 1 tbsp honey – $0.20
- Juice from one lemon – $1.10
- 2 tbsp tomato puree – $0.30
- 2-3 cili padi, chopped ~
- 1 tbsp potato starch ~
- 2 tbsp water
Total price = ~ $7.15
Price per serve = ~ $2.40
Nutrition Information
Without rice — Cal: 278, Pro: 32.2g, Carb: 18.3g, Fats: 8.5g
