Tag: Pineapple

Sweet and Sour Chicken

Tangy: Sweet and Sour Chicken

INGREDIENTS

  • 1 C White Sugar
  • 1/2 C White Wine Vinegar
  • 2 Tbsp gluten free Soy Sauce
  • 1/2 C Tomato Sauce (FODMAP friendly)
  • 1/2 C Chicken Stock (FODMAP friendly)
  • 500g Chicken Breast, boneless, skinless chicken breasts, chopped into small bites
  • 1/2 C Cornflour
  • 1 Egg, whisked
  • 2 Tbsp Coconut Oil
  • 100g Broccoli, small florets
  • 1 Red Capsicum, cut into 1×1 pieces approximately
  • 425g tin Pineapple Chunks
  • 3 Spring Onions, green part only, thinly sliced
  • Cooked rice, to serve

INSTRUCTIONS

  1. Add the white sugar, white wine vinegar, soy sauce, chicken stock, and tomato sauce to a pot. Stir and bring to a boil. Remove from heat once combined.
  2. Add the chicken to a bowl along with the whisked egg. Stir to coat the chicken in the egg.
  3. Add the cornflour to the bowl with the chicken, and stir to coat the chicken.
  4. Heat a pan to a medium heat with the coconut oil. Add the coated chicken and quickly separate them as they will be sticking together with the coating.
  5. Fry the chicken until slightly browning on all sides.
  6. Add the capsicum, broccoli, and pineapple to the pan. Continue cooking until the chicken is cooked through.
  7. Add the sauce from step one to the pan. Cook until slightly reduced then remove from heat.
  8. Serve with rice and top with spring onions.

ALTERNATIVES

Add additional vegetables for additional colour – zucchini in half moons, green beans, carrots diced small, or corn kernels.

Switch out the chicken for pork, or remove entirely for a vegetarian option.

SERVE WITH

Cooked rice.

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Fish Curry

Tropical: Fish Curry

INGREDIENTS

  • 1/2 Tbsp Oil
  • 425g can Pineapple Chunks, drained (reserve the liquid)
  • 150g Cherry Tomatoes, halved
  • 500g White Fish Fillets, bite sized pieces
  • 1 Tbsp Red Curry Paste (must be low FODMAP)
  • 400ml Coconut Cream
  • 150ml Plain Yoghurt (or buttermilk)
  • 1 Tsp Cornflour
  • 1 C fresh Basil leaves, halved lengthways
  • 2 Tbsp Soy Sauce (GF)
  • Rice, cooked, to serve

INSTRUCTIONS

  1. Heat the oil in a wok over a high heat. Add the red curry paste and fry briefly, about 1 minute. The paste will darken.
  2. Add the coconut cream and bring to the boil, before simmering for a couple of minutes.
  3. Add the pineapple chunks, and mix through.
  4. In a small bowl, add the yoghurt or buttermilk and mix the cornflour through, ensuring there are no lumps. When ready, add this into the wok and mix through.
  5. Add the pineapple liquid and the soy sauce to the wok, then add the fish pieces and the cherry tomatoes. Bring to the boil, then turn off the heat and leave for 3 minutes to allow it to finish cooking through.
  6. Stir in the basil, then serve.

SERVE WITH

Steamed rice.

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