Sweet and Sour Chicken with Udon Noodles

I typically associate Chinese food with being greasy take-outs with inconsistent quality (often resulting in stomach aches and regret the day after!) I love the flavor of sweet and sour chicken, but rarely eat it because of this. Most supermarket sauces, for me, are overly sweet and processed – this recipe is low calorie and SO much more delicious. It would work perfectly for an evening family meal as well as for a lunchtime weekly meal prep. I don’t recommend you eating this cold though, so if you haven’t got access to a microwave at work, save it for the evening!

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Macros per portion (based on 6 servings): 331kcal; 27g protein, 48g carbs, 2g fat

Ingredients

  • 1.2 lbs boneless, skinless chicken breasts
  • 1/2 cup apple cider vinegar
  • 3 single serve packets sweetener
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • Pinch of salt and pepper
  • 2 tbsp reduced salt and sugar ketchup
  • 1 tbsp cornstarch + 2 tbsp cold water
  • 4 tbsp cornstarch
  • 2 tbsp coconut aminos
  • 2 red bell peppers, chopped
  • 21 oz Udon noodles
  • 36 oz broccoli
  • 10oz water chestnuts

Method

  1. Add sweetener, vinegar, coconut aminos, garlic powder, salt, pepper, onion powder and ketchup to a small pan. Stir and bring to the boil. Reduce the heat to a simmer.
  2. In a small bowl, add the 1tbsp cornstarch to the 2tbsp cold water and stir thoroughly until the cornstarch has dissolved. Add to the saucepan and stir continuously until the sauce has thickened. Reduce the heat further and stir every couple of minutes to ensure the cornstarch doesn’t ‘clump’.
  3. Slice the chicken breast into small pieces and transfer to a large bowl. Add the 4tbsp cornstarch to the bowl and, with a large spoon, ensure each piece of the chicken is thoroughly coated.
  4. Place a medium non-stick pan over a high heat. Add the chicken only when the pan is hot enough that it ‘sizzles’ when it touches the pan. Cook the chicken over a high heat, flipping continuously to ensure it is cooked through and does not burn. Once cooked through, reduce the heat.
  5. Add the water chestnuts to the pan with the chicken and then add the sauce. Meanwhile, steam the broccoli and heat the Udon noodles. (I kept the peppers, broccoli and noodles separate from the chicken, but you can add these to the pan with the chicken if you want all the ingredients incorporated).
  6. Serve hot!

-Benchpressingbaubles, x

 

 

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