Share & Print
- 1 tbs rapeseed oil
- 8 chicken boneless thighs
- 1 onion, peeled and diced
- 2 stalks celery, diced
- 1 yellow pepper, seeded and diced
- 2 cloves garlic, peeled and crushed
- 1 tsp ground coriander
- 1 large handful chopped fresh coriander
- 1 small glass white wine
- 1 x 400g tin tomatoes
- 1 x 400ml chicken stock
- 1/3 pineapple, skin and core removed and diced
- 1 tsp Worcestershire sauce
- Maldon sea salt
- Black pepper
Prep time: 20 minutes
Cooking time: 30 minutes
Total time: 50 minutes
Sweet and sour chicken
Such a goodie and so far removed in terms of nutrition from the take away version. The sour of the tomatoes and the sweetness of the yellow pepper and pineapple give the same overall completeness in flavour, and the handful of chopped coriander adds a freshness to it. Made in under an hour, it’s an easy one if you are looking for something super healthy for children and adults to enjoy. My middle child picks out the yellow peppers … each to their own!
Pre-heat the oven to 170 degrees.
Heat the rapeseed oil over a high heat in a heavy based saucepan or casserole dish. Add the onion and celery and cook for 5 minutes, stirring occasionally. Add the yellow pepper and garlic. Cook for 2 minutes before adding the ground coriander. Cook for a further minute, stirring continuously so it don’t burn.
Turn up the heat and add the wine. Let it reduce until almost evaporated. Add the tinned tomatoes, tin of water, stock or bouillon, Worcestershire sauce, fresh coriander, salt and pepper. Pop the chicken thighs on top and bring to the boil.
Put the lid on and cook it in the oven at 170 degrees for 45 minutes. 10 minutes before the end, stir in the pineapple and replace the lid.
Serve with brown rice and green vegetables. Have chilli to hand for those who like it spicy.
If you have any chicken bones left for a stock in the freezer, this is a good time to use them. Add them to the sauce as it cooks, and you’ll make it richer in nutrients. Remember to take them out before serving!”