Serves: 6, Calories: 449, Time: 1 hr 30 mins

Ingredients:

• 1 large egg white.  60
• 40g cornflour.  144
• 20ml milk.  10
• 1 tbsp veg oil.  124
• 200g tomato ketchup.  190
• 65ml clear malt vinegar.  5
• 75g dark muscovado sugar.  300
• 3 tsp garlic purée.  51
• 1 tsp ginger
• 4 chicken breasts, chunked.  912
• 1 large onion, roughly chopped.  75
• 3 peppers, roughly chopped.  150
• 200g carrots, julienned. 82
• 400g pineapple pieces in juice.  220
• 200g mangetout, 1” slices.  76
• 50g cashew nuts (optional).  293
• Pinch salt

Method:

1. In small bowl; Beat egg white, milk and cornflour.
2. In large Pyrex bowl; Coat chicken pieces in cornflour slurry.
3. In sauté pan; Sear chicken in oil for 10 mins until golden. Set aside.
4. Soften onion, carrots and peppers for 5 mins. Add garlic. Stir for 2 mins.
5. Stir in ketchup, vinegar, ginger and sugar.
6. Return chicken. Cover. Simmer. 10 mins.
7. Stir in mangetout. Cover. Simmer. 3 mins.
8. Add pineapple pieces. Stir. 2 mins.
9. Stir in cashews and some pineapple juice if desired. Add salt to taste.
10. Serve with rice or noodles.

Calories = 2692

• 2692 / 6 = 449 (before rice or noodles)

Note: ⅓ bag Sainsbury’s boil in bag brown rice is 121 cals.

Note: Leave out cashews. Saves 49 cals per portion.