Sweet & Sour with Egg Fried Rice

Chinese used to be one of my favorite takeaways, however, once I became a vegetarian I found that the majority of takeaways were not very accommodating to vegetarians. The mix of vegetables used are usually disappointing and feel as if they’ve been in a freezer for months so I end up just having sauce and carbs which just amplifies the guilt. Making my own Chinese is just as, if not more satisfying and flavorsome as ordering one from the takeaway, yet is fresher, healthier and has all my favorite veggies in! For my first Chinese fake-away I’ve gone for the nations favorite, sweet & sour ‘chicken’ and I can honestly say I’ve enjoyed this dish more than any Chinese takeaways I’ve had since becoming a vegetarian (especially knowing its only 423kcal per serving).


Serves 4

sweet & sour steps.JPG

Ingredients

  • 250g vegetarian ‘chicken’ substitute (I used Quorn pieces but you can use another meat alternative)
  • 1 green pepper, cut into chunks
  • 1 red pepper, cut into chunks
  • 1 large carrot, peeled and cut into thin chunks
  • 1/2 white onion
  • 1 small tin of sliced pineapple
  • 40g cornstarch
  • 1 tbsp olive oil

For the sauce:

  • Juice from 2 small tins of pineapple (in juice)
  • 1/4 cup of honey (70g)
  • 1/3 cup of rice vinegar (80ml)
  • 1/4 cup of ketchup (60g) – I used reduced sugar & salt
  • 2 tbsp soy sauce
  • 1 tbsp corn starch (mixed with 2 tbsp water)
  • 1/2 tsp onion salt
  • 1 tsp garlic powder

For the egg fried rice:

  • 300g cooked wholegrain rice
  • 100g frozen peas
  • 2 medium free-range eggs
  • 2 tsp soy sauce
  • Low calorie cooking spray

Method

  1. Put the vegetarian ‘chicken’ in a zip-lock bag with the cornflour and shake the bag to evenly coat it.
  2. Heat the oil in a large non-stick frying pan over a high heat and fry the coated vegetarian ‘chicken’ until golden and crispy, put to one side.
  3. Add the vegetables to the same pan and sauté for 3-5 minutes until beginning to soften.
  4. Mix together the ingredients for the sauce (apart from the cornflour) and then add to the pan, boil for 5-7 minutes until vegetables are al dente.
  5. Add the cornstarch and water mixture, pineapple chunks and vegetarian ‘chicken’ to the pan and turn the heat down to simmer for 2 minutes.
  6. Serve.

For the rice:

  1. In a large non-stick frying pan over a medium heat fry the cooked rice and frozen peas for 3 minutes until the peas defrost (no oil needed).
  2. Make a well in the centre of the rice so the pan is exposed and spray some low calorie cooking spray in that hole.
  3. Beat together the eggs then pour them into the centre of the pan and mix them in the center before mixing in the rice and peas.
  4. Once all the egg is cooked stir in the soy sauce and serve with the sweet & sour.

egg fried rice steps

Nutrition

  • Source of vitamins & minerals
  • Only 423 calories!

sweet & sour nutrition

 

 

 

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