Sweet & Sour Chicken / Veg with Egg Fried Rice & Crispy Seaweed

14 Oct 2022




 For the chicken/veg: 

  • 400g Chicken mini fillets fresh


  • 400g Cauliflower/Broccoli florets fresh pre prepped


  • 400g Frozen Cauliflower/Broccoli Florets


  • 400g Meat Substitute Pieces


  • 400g Frozen Chicken Pieces


 For the sauce: 

1 onion, chopped into chunks

2 peppers, diced

3 cloves garlic, crushed or finely chopped

1 thumb sized piece ginger, grated/finely chopped (optional)

150ml tomato ketchup

2 tbsp malt vinegar

6 tbsp brown sugar

475g tin pineapple chunks in juice




Chicken in Sweet and Sour Sauce

  1. Heat a little oil in a wok or large frying pan over a medium heat
  2. Cook the onion in the oil until softened and translucent
  3. When the onion is cooked add the Chicken pieces and cook for 5 minutes, then remove the chicken
  4. Add peppers, ginger and garlic and stir fry for about 3 minutes
  5. Add the vinegar, pineapple and the juice, tomato sauce and sugar
  6. Bring to the boil, add the cooked chicken and simmer for 5 minutes until the sauce starts to thicken a little
  7. Serve immediately or cool and reheat later

 For the egg fried rice: 

280g uncooked rice

2 eggs, beaten

2 tbsp light soy sauce

1 bunch spring onions, finely chopped (optional)



  1. Put a pan of water on to boil
  2. When boiling put rice into pan and cook for 8 and a half minutes, drain and run under cold water until all rice is cold. Leave in sieve to drain completely
  3. In a wok heat a little oil over a medium heat, once oil is hot, reduce the heat to low
  4. Add the dry drained rice to the pan and stir fry for about 3 minutes
  5. Whilst the rice is cooking combine the eggs, soy sauce and spring onion in a small bowl
  6. Add the egg mix to the rice and continue to stir fry until all is cooked through
  7. Serve immediately

 For the crispy seaweed: 

225g kale or dark green cabbage/cavolo nero/bok choi/pak choi

1 tsp sugar

1 tsp salt

50ml oil



  1. Pre heat oven to 160°C 
  2. Shred the greens finely and put them into a bowl
  3. Mix the sugar and salt, in a bowl or cup and stir through the chopped greens
  4. Drizzle over the oil and give everything a good mix up
  5. Scatter on a baking tray
  6. Bake for 8 - 10 minutes until crispy
  7. Serve immediately