SWEET'N SOUR PINEAPPLE CHICKEN WITH MIXED VEG, no added sugar, lower-fat, low-carb, vegan opt.s; opt for small households

GUILT-FREE PINEAPPLE CHICKEN WITH CHILLI & VEG

Sensational flavours in very healthy Chinese dish, and wallet friendly, too.

updated Jan 2025; first posted 2015

This dish  - a family recipe brought into the 21st century - has had rave reviews wherever it's been served.  It offers surprising layers of wonderful flavour and texture, and converts the most sniffy of eaters. 

Even the Blogger's Lottery Funded 'Frugal Healthy Cooking' group (operating some years ago) - who were very iffy about pineapple - were converted.  

Unlike many pineapple chicken dishes, this recipe has an element of heat. The chillis are optional but they enhance the already tasty contrast of protein and tangy sweet fruit.   You can leave out the chillis but honestly, you won't regret it.

Like most Oriental food, the work is in the preparation.  The dish has a few steps but much of it can be prepared in advance the day before.  It is well worth the effort.  When served at large family suppers, enlist the help of others to prep the veg.  

Here 67 has used chicken breasts but chicken thighs or wings can also be used.  Breasts are not cheap but in many supermarkets a kilo of breasts (2022) sell for a  fiver.  Buy and freeze the rest for another time. 

Supermarket chickens are fine; the chicken in this dish is well flavoured.  

If you're a bit bored with chicken, replace it with pork; if you're vegetarian/vegan; firm tofu works beautifully but add extra veg. 

For anyone with salt issues, the reduced-salt soy sauce is well distributed and a normal-sized portion shouldn't be a problem.

Note: measurements do not need to be exact; a little more or less is not a problem

Feeds: 6-8 with rice;  small households, use one large chicken breast and 1/3 of  other ingredients
Cost: depending on type & quality of chicken plus ingredients in veg drawer, around £7-8'ish (3/25)

Ingred:

2 fat garlic cloves
1.5 in/1.75cm ch peeled ginger

3 chicken breasts OR 7-8 fat thighs OR 1.5 packets chicken wings OR 450gm/ oz firm tofu in fingers 1inx2.5in/2cmx7cm
1/4 cup reduced salt soy sauce (choose a good brand; some have no flavour) 
1/3-1/4 cup cornstarch

Vegetable oil: groundnut, corn, sunflower but not olive

tabasco sauce (opt)

A generous mugful each of: 
⦁ finely sliced onions, red or yellow or both (or replace with fennel)
⦁ carrots, in sturdy matchsticks 
⦁ small broccoli or cauliflower florets, soaked in a 90:10 water vinegar solution 20 mins & drained,  cooked in boiling water 3 mins & drained.  OR green beans or mange tout, or a mix of both

4-6 sticks celery, bottom 2 inches removed, soaked in a 90:10 water vinegar solution 20 mins & drained, peeled and cut diagonally in 1in/2cm chunks 
3 multicolored peppers, washed thorughly especially in the grooves, topped & tailed, de-seeded and cut in one inch strips 

1/2 fresh pineapple, peeled, cored and cut into 1/2 cm wedges (see tips) plus 
      1 generous mug pineapple juice 
OR 1 small tin pineapple slices with juice, not syrup, made up to 1 generous mug
1-2 finely chopped chillis (to taste) or min 1/2 tsp chilli flakes
2 limes (zest and juice) 

dash of soy sauce if needed
salt & pepper
up to 1 mug water/stock/cauliflower-brocolli cooking water  

Cornflour Paste
1/4 to 1/3 cup cornflour 
cold water

OPTIONAL BUT RECOMMENDED FOR VEGETARIANS/VEGANS 
1 large mug thickly sliced mushrooms plus juice of half a lemon (opt but recommended)
1/2 mug baby corn halved vertically (fresh or tinned, drained) (opt)
well washed beansprouts, par-cooked (place in a strainer and pour boiling water over) (opt)


Method:

The following steps can be prepared the day/night before

1. Preheat oven to 190c/350c/gas 5. 
2. Grate or blend garlic and ginger; mix & set aside
3. Slice chicken breasts vertically into 2cm/1in fingers; if using thighs slash flesh
4. Spray (pref) or sprinkle protein pieces with a scant 1/4 - 1/3 cup soy sauce; distributing as evenly as possible (a spray bottle - from Boots holiday section - will do)
5. Place cornstarch in a flat platter; dip chicken slices on both sides and...
6. EITHER: (large gatherings, full recipe)   Arrange pieces on lined tray(s)with plenty of space in between.  Bake 12-15 mins; thighs, wings: 20 min.  The chicken cooks further later.  Set aside with juices
7. OR: (small households/partial recipe)  Heat a pan on high until very hot; add a thin layer of veg oil (not olive); when oil is smoking hot add strips of protein; fry on high one side only until golden - a minute or so; flip slices, leave long enough to seal (20 secs); quickly remove from pan with juices and set aside The chicken cooks further later. 
8. Prepare vegetables as above; (cauliflower & broccoli must be partially cooked in boiling water 2-3 mins; drain, keeping cooking water) place in separate bowls; set aside   
9. In a separate bowl, mix pineapple, pineapple juice, zest and juice of limes, chopped chillis or chilli flakes and tabasco if using. Set aside.
10. If using mushrooms, slice thickly and fry in a pan sprayed with oil.  When half done add lemon juice. Set aside with juices.

When ready to cook:

1. Heat a wok or large heavy based pan (with tight fitting lid) over high heat.  Add 1-2 tbsps oil.  When smoking hot, add onions; stirring/shaking 2 mins  
2. Add vegetables in the following order without removing previous veg, stirring or shaking constantly until half-cooked (test by eating a piece) 

carrot sticks 2-3 mins 

blanched broccoli and/or cauliflower 2 mins 

2 tbsp garlic/ginger mix plus 2 tbsp water

peppers & celery 1 min 

baby corn if using 1 min

any other quick cooking veg like bean sprouts, green beans, mange tout

3.  Pour into a dish; rinse out pan and add to dish; keep warm

4.  Return pan to heat, spray lightly with oil; stir fry pineapple pieces until browning at edges; add pineapple juice, chilli & lime juice & zest - there should be an inch of liquid in the bottom of the pan;  if not, add more pineapple juice, water or stock.  Stir.

5.  Add chicken and its juices to the pan along with with vegetables & juices

6.  Make cornflour paste; add to pot, mix well.  Bring to the boil; immediately reduce heat to simmer. Put a lid on; leave for 2-3 minutes until chicken is cooked through OR until veg are done to your liking. 

7.  Check sauce; if too thin add 1 tsp cornflour mixed with cold water; if too thick add up to 1/3 cup pineapple juice, stock or water.

8.  Check seasoning.  Salt lightly and add plenty of black pepper.  Add more chillis and/or tabasco to taste. 

9.  Pour into a serving dish; scatter over sesame seeds and finely chopped green onion

10. Serve with steamed rice, Unfried Rice or egg noodles.

Comments:

'This is really, really delicious; I've never had anything like it from Chinese takeaways.  Is it easy to make at home?' Muslim manager at UK supermarket

'In Chinese cuisine, pineapple and meats are made for each other.  I now understand why.  Use fresh pineapple if you can.'  Retired writer

TIPS:

• Fresh pineapple: See pineapple for preparation.  Find ripen-at-home pineapples at just over £1 (2025) or under at M&S & Sainsbury's
• Rather than buying pineapple juice, place fresh pineapple in a deep bowl; cover with boiling water; set aside to cool 
• If using pork instead of chicken, use fillets or pork steaks cut in 2cm/1in fingers.  If using shoulder, slice meat thickly and cut in 2cm/1in fingers
• Chinatowns have the best noodles but most supermarket noodles are extremely good and easy to prepare.  Put noodles in a heatproof bowl, cover with boiling water; leave 5 mins.  Drain; toss in toasted sesame oil (opt). 

Please leave a Comment in the box below

This recipe has  been developed by B Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.

(UN)FRIED RICE: lower-fat, skinnier, frugal

A 'cleaner' version of Fried Rice but without the fat and the expense...

updated 25 Jan 2025

Almost fat-free restaurant-style rice with peas & egg

Fried rice instead of healthier steamed rice is often ordered automatically in Chinese restaurants probably because the peas and eggs add interest. But fried rice can be oily and should be a once-in-a-while treat. Unfried Rice, a recipe 67 developed, has all the ingredients of fried rice but is much better for you.  Soft and pillowy instead of crunchy, it provides a gorgeous base for any Chinese dish, soaking up juices without going soggy.  

Many people are scared of cooking rice but rice cookers have become a thing(!) this year and make the task simple.

67 doesn't have a rice cooker yet and there will be plenty of you without one; the instructions given are for standard Basmati Rice; quick cook rices are fine.

It's probably best to avoid Brown Rice  until mastering white.   

Ingredients (for 4-6 with a main)
Cost: around £1.75'ish depending on rice (Jan 25)

1 cup white basmati or quick-cook long-grain rice, washed until the water runs clear
2 cups water, or preferably stock (fresh chicken or vegetable, or low-salt cubes and grandules)
1 - 1 1/2 cups frozen peas
1-2 eggs, seasoned with s&p and well-beaten 

1.  Basmati rice: Put washed rice and stock (preferred) or water in a heavy-bottomed saucepan; bring to a boil.  Turn heat down to medium, boil without a lid until there is little water left in the pan and small holes pit the surface.  Wrap the underside of the lid in a clean tea-towel or j-cloth.  Turn heat to simmer; clamp on the lid and leave for 10 minutes. (The cloth helps keep the grains separate.)

2. Quick-cook rice:  As per manufacturer's instructions but remember to wrap the underside of the lid in a clean tea  towel or j-cloth to keep grains separate. 
3.  While the rice is cooking, put a wide frying pan onto a medium heat and spray lightly with olive or vegetable oil.  Beat the egg/s well.
4.  When pan is hot, pour in egg, tilting the pan so that the egg is spread as thinly

as possible.  When one side is cooked (it should be a bit brown underneath) flip and cook the other side.  You should end up with a thin omelette but if you end up with pieces of an omelette don't worry. Leave to cool.  Roll omelette or stack pieces and slice into thin shreds.  Set aside.
5. Remove lid of rice pan after ten minutes.  Scatter the peas on top.  Replace lid and leave another 5 minutes.  Check rice; if it isn't completely dry, leave it another 5 mins. 
6.  When ready, stir peas and most of the egg shreds into the rice and decant onto serving dish.  Garnish with the rest of the egg shreds. 

Healthier Chinese Spice Meat Rub

Comment: 

'I had the rice-ribs combo which was scrumptious and very tasty. The rice was nice and I found it all very healthy to eat.' 67 handyman and friend

Please leave a Comment in the box below

These recipes have been developed by B  Lee/ Bright Sun Enterprises.  They may not be reproduced, in any form, without the author's written permission.  

NO SELF-DENIAL, LOWER FAT/SALT & NO SUGAR 3 COURSE CHINESE MEAL

NO SELF-DENIAL LOWER FAT, LOWER SALT AND NO SUGAR 3-COURSE CHINESE MEAL

first posted 2015; updated 2024  

The Year of the Goat (or Sheep/Ram) in 2015 was  very welcome after the brutal upheavals of the previous year. The Year of the Goat was expected to be tranquil, cordial and auspicious -- full of good things.  

Chinese food is one of the world's great things and though food fads come and go, there is nothing like familiar scrumptiously more-ish Cantonese dishes.  

And if it's easy to make at home, even better.

The following recipes make an extremely satisfying  three course meal which won't wreck the budget.   

As with all Asian cooking, the work is in the preparation but the cooking methods are simple.  The dishes are:  

Tender boldly spiced spare ribs; no gloopy, calorie-laden sauce

Chicken oriental with pineapple and chilli, updated to include a sensational no-sugar sauce with layers of heat and sweetness

Unfried rice, virtually fat-free, steamed; studded with peas and strips of egg omelette. 

They're dishes from my childhood but not as I knew them!  

A "blow-out" Valentine's meal

• dark beer & beef casserole
• the tenderest, flakiest cheese biscuits
• dark chocolate cake with once-a-year icing (to come)

B Lee/Bright Sun Enterprises accept no liability for the consequences of any actions taken on the basis of the information provided.

HEALTHIER ASIAN SPARE RIBS: gorgeous spicing but reduced fat, sugars & salt

Lower-fat, minimal sugar...maximum flavour without gloopy sauce...

Very tender, juicy Asian ribs but without a gloopy sauce!
'The ribs were very tender, tasty & scrumptious.' Taster

Tender, juicy and spicy but without a gloopy, teeth-jarring sauce, these ribs more than repay the planning involved in making them. 

Whether using the most economical ribs or organic ones, cook them before marinading to tenderise the meat -- it will fall beautifully off the bone.  Pre-cooking also reduces fat. 

Marinade for a minimum two hours or preferably overnight.  Cook whole then cut into individual ribs.

This recipe has been in 67's cookbook for ages but the blogger may have adapted it from from The Times 40 years ago!!  

Feeds: many, as a canape; 6-8 as starter 
Cost: min £5.00'ish, more for high-welfare pork

Ingred:
1 kilo/2 pounds meaty pork spareribs

4 tbsp dry sherry/white wine/grape juice
4 tbsp reduced salt soy sauce (be careful; some reduced salt soys have little flavour) (if there are have salt issues, halve the amount of soy)
1 tbsp sugar
4 cloves garlic, grated or minced
1/2 tsp each dried cinnamon, nutmeg and cloves
1/2 tsp salt
2 rounded tbsp Dijon or other mild mustard

Method:

1. Bring a large pan of water to a boil with a couple of onions and carrots.  Add ribs in one or two pieces; the water should just cover. Bring to a boil, reduce heat to med.  Simmer 30 mins - water should bubble gently throughout - or until meat is tender but not falling apart.
2. Mix sherry, soy sauce, sugar, garlic, mustard and spices in a glass bowl or freezer bag large enough for the ribs. Marinade preferably overnight but at least 2 hours.
3. Pre-heat oven (160C, 325F, gas mark 3); set a rack in a roasting tin, place slab of ribs on top; bake 45mins to an hour, basting frequently with marinade juices. (Ovens vary; inner temp should be 70C/150F)
4. While still warm, cut into individual ribs.
5. Serve with hot mustard

Comments: 'The ribs were very nice, tender and flavourful.' 

Tip: 67's favoured brands of reduced salt soy sauce include brands that are 25-35% salt reduced  - anything above that percentage suffers from lack of 'body' and taste.  

Please leave a Comment in the box below

This recipe has been developed by B Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.