Low Sugar Sweet and Sour Chicken or Prawns (Serves 4)


400g of raw chicken breast cut into strips or 400g raw prawns without shells

1 tsp olive oil

1 red onion, sliced

2 garlic cloves, crushed

½ tsp fresh ginger root, grated

½ red chilli, deseeded and finely diced or pinch of chilli flakes, optional

¼ tsp Chinese five spice powder

4 tbsp tomato puree

200ml fresh chicken stock or vegetable stock

2tsp cornflour

2 tbsp rice wine vinegar or apple cider vinegar

2 tbsp xylitol or pinch of stevia (to taste)

2 tbsp light soy sauce

200g fresh pineapple cut into small pieces

Freshly ground black pepper

Pinch of sea salt


Heat the oil in a pan and sauté the onion for a couple of minutes until it starts to soften. Add the garlic, ginger and chilli if using and stir for a minute.

In a small bowl add the cornflour and mix in a tbsp. of cold water to make a smooth paste.

Add the chicken stock slowly stirring all the time. Then add to the pan along with the vinegar, xylitol, soy sauce and tomato puree and bring to the boil. Turn down the heat, add the pineapple chunks and cornflour paste and simmer for a couple of minutes to thicken the sauce. Season to taste.

Add the chicken or prawns and leave on a medium heat until cooked.

If you don’t add the meat or fish you can store the sauce in the fridge for 2-3 days. It can also be frozen for up to 3 months.

Portion contains 6.9g of sugar compared to 16.8g for a portion of jar sweet and sour sauce or 24g for a typical ready meal (excluding rice)