4 syns extra easy/original
11 syns green
852g chicken
low cal cooking spray
1 large onion, peeled and chopped
1 green pepper deseeded and chopped
3 large carrots, peeled and cut into matchsticks
142g bean sprouts
227g greens (trimmed and sliced)
432g can pineapple chunks in natural juice, drained but reserving 2tbsp juice
1 garlic clove peeled and crushed
1 level tbsp cornflour
1 level tbsp tomato puree
1tbsp red wine vinegar
2 tbsp soy sauce
* heat a wok with low cal spray
o cook chicken for 3 mins then remove from wok,
o add onions, peppers, and carrots to the hot wok and cook for mins
o add teh chicken back to the wok and veg and cook for a further 3-4 mins untill chicken is cooked
o meanwhile, in a seperate large pan, add the bean sprouts and greens with 142ml water and cover with a lid, cook for 5 mins over a high heat stirring frequently and drain if necessary
o make teh sauce by mixing the reserved pinapple juice, garlic, cornflour, tomato puree, red wine vinegar, soy sauce and 100ml water
o stir the sauce into the chicken and veg and cook for 2 mins over a low heat to thicken and cook the sauce
o remove from the heat and add teh pineapple chunks
o serve instantly with the beansprouts and green (rather than rice)
Mon Sep 20, 2010 2:28 pm by 
