SWEET AND SOUR QUORN CHICKEN

Take-aways can be costly and very oily, not to mention full of MSG. Using a few extra ingredients you can have a healthy version of a Chinese take-away  classic in less time than a delivery order. This meal serves 2 large or 4 medium portions.

Ingredients

 100ml pineapple juice, from carton or tin 

1 heaped tsp cornflour

1/2 tbsp white vinegar - rice/cider/wine

1 tsp soy sauce 

Handful of chopped pineapple, fresh or from a tin

200g Lush Mush sauce

1 large clove garlic, minced

2-3cm piece ginger, minced

1 tsp sesame seeds

1 tbsp oil - vegetable/rapeseed/groundnut

 

Optional:

Half a white onion, chopped, alternatively use about a 1/3 stick leek, sliced into rounds

8-10 mangetout sliced diagonally

6 mini corn sliced half length-ways

30g yellow/red/orange pepper chopped

30g broccoli chopped

300g quorn chicken pieces or cooked chicken

Method

Step 1

To make the sauce, combine all of the following in a small dish and leave to one side: pineapple juice, cornflour, vinegar, soy sauce, Lush Mush sauce. Add 2tbsp water and stir well to remove any lumps.

Step 2

Toast the sesame seeds in a dry wok or large frying pan. Leave to one side.

Heat the oil in the pan then add the garlic, ginger and onion if you are using it. Once the onion has softened add the other veg you wish to use and the quorn chicken pieces or cooked chicken. Stir fry for 5 mins.

Step 3

Add the sauce to the pan and stir through. Allow the sauce to boil to thicken it slightly. You can add another 1tbs of water if needed to loosen up the sauce and you can add an additional 1tsp of soy sauce for a stronger taste. Top with the toasted sesame seeds. Serve with rice or noodles.