22/02/2021
CategoryChicken, Everyday, Harmony Day, Hot Meals, Hot Meals, Lunch
Yields20 ServingsQuarter (5 Servings)Half (10 Servings)Default (20 Servings)Double (40 Servings)Triple (60 Servings)
Recipe from the Everyday Canteen Recipes Resource
Classification
NSW: EVERYDAY ACT: GREEN
Ingredients
1 kg lean chicken breast, cut into dice sized pieces
4 tbsp tomato sauce
1 x 850g tinned pineapple pieces, canned in natural juice (keep ½ the juice)
1 cup carrot, thinly sliced
2 large green capsicum, chopped into chunks
2 large red capsicum, chopped into chunks
2 large tomatoes, diced
1 large onion, diced
2 tbsp salt-reduced soy sauce
2 tsp white vinegar
2 tbsp corn starch
2 tbsp canola oil
10 cups rice, cooked
Method
1
Use 1 chopping board and knife to dice chicken.
2
Use a separate clean board and knife to prepare the remaining vegetables.
3
To make the sweet and sour sauce, add the pineapple, pineapple juice, vinegar, soy sauce, tomato sauce & cornflour to a medium pan, bring to the boil and stir. Reduce the heat to low.
4
In a separate large pan heat the oil. Add the bitesized chicken pieces
and cook for 5 minutes or until cooked through.
5
Add the onion, capsicum, tomatoes and carrots and sauté over medium heat with the remaining pineapple juice until the carrots are soft and cooked.
6
Add the sweet and sour sauce to the chicken and vegetable mix and combine.
7
Serve approximately 130g portions on top or to the side of ½ cup of the cooked rice.
Variations
- Try substituting the rice for brown rice, quinoa, or noodles.
- This recipe also works well with pork loin, or turkey breast as an alternative to the chicken.
Tips
- Chop the carrots on an angle, to add to the visual appeal of the dish
- Try adding or substituting other vegetables such as zucchini, broccoli, or cauliflower
- 1 cup of uncooked rice = 3 cups of cooked rice
Nutrition Facts
Serving Size 240g
Servings 20
Ingredients
1 kg lean chicken breast, cut into dice sized pieces
4 tbsp tomato sauce
1 x 850g tinned pineapple pieces, canned in natural juice (keep ½ the juice)
1 cup carrot, thinly sliced
2 large green capsicum, chopped into chunks
2 large red capsicum, chopped into chunks
2 large tomatoes, diced
1 large onion, diced
2 tbsp salt-reduced soy sauce
2 tsp white vinegar
2 tbsp corn starch
2 tbsp canola oil
10 cups rice, cooked
Directions
1
Use 1 chopping board and knife to dice chicken.
2
Use a separate clean board and knife to prepare the remaining vegetables.
3
To make the sweet and sour sauce, add the pineapple, pineapple juice, vinegar, soy sauce, tomato sauce & cornflour to a medium pan, bring to the boil and stir. Reduce the heat to low.
4
In a separate large pan heat the oil. Add the bitesized chicken pieces
and cook for 5 minutes or until cooked through.
5
Add the onion, capsicum, tomatoes and carrots and sauté over medium heat with the remaining pineapple juice until the carrots are soft and cooked.
6
Add the sweet and sour sauce to the chicken and vegetable mix and combine.
7
Serve approximately 130g portions on top or to the side of ½ cup of the cooked rice.
