HEALTHY BAKED SWEET & SOUR CRISPY CHICKEN All the flavours of a classic sweet and sour, but made into a really easy balanced bowl. Crispy, juicy chicken, fluffy rice and plenty of glossy homemade sauce that’s sweet, tangy and SO good. Serves 3 Approx. 500 kcal & 36g protein Ingredients 350g chicken mini breast fillets 1 egg white 1 heaped tbsp cornflour 2 tsp reduced-salt soy sauce Toasted sesame oil Black pepper 150g jasmine rice, uncooked weight 1 red pepper, diced 2 carrots, sliced into thin strips 2 tinned pineapple rounds, diced 4 spring onions, sliced Cucumber to serve For the sweet & sour sauce 150ml pineapple juice from the tin 3 tbsp ketchup 1½ tbsp tomato purée 3 tbsp rice vinegar 3 tbsp reduced-salt soy sauce 1 tbsp brown sugar or honey 3 garlic cloves, grated Method Add the whole chicken mini fillets to a bowl with the egg white, cornflour, soy sauce, 1 tsp sesame oil and plenty of black pepper. Toss really well until evenly coated and leave for 10–15 minutes. Cook the rice according to the packet instructions. Mix together all the sweet and sour sauce ingredients. Dice your veg. To air fry: Pre heat your airfryer to the max temp for 5 minutes. Cook the chicken for 8-10 minutes, turning halfway, until golden, crisp and cooked through. To oven grill: Heat the oven to 210°C fan. Arrange the chicken on a lined baking tray with space between each piece and bake for 10 minutes, turning halfway. Switch to a high grill for 2–3 minutes at the end until deeply golden and crisp on the outside. Meanwhile, heat 2 tsp sesame oil in a large frying pan or wok over. Add the red pepper and carrot and stir-fry for 3–4 minutes until softened but still with a little bite, add in the diced pinapple then pour the sauce into the pan, let everything bubble for 3–4 minutes until the sauce has reduced slightly and is glossy, but still nice and saucy. Add the whole cooked chicken mini fillets to the pan and toss through the sauce for 30–60 seconds, until everything is well coated. Divide the rice between three bowls, spoon over the sweet and sour chicken and sliced cucumber. #healthyrecipes #highproteinmeals — TikTok de @emthenutritionist