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Bodybuilding Sweet And Sour Chicken

Here is another fantastic bodybuilding chicken dish. It has all the protein you will need and with brown rice the correct type of complex carbohydrates. This dish is low in fat but tastes amazing you will not be disappointed.

Cooking Time

30 Minutes

Serving Size

5 Portions

Total Macros

Per Portion

Calories

398

Fat

3.2g

Carbs

46.9g

Protein

42g

Ingredients

Bodybuilding Sweet And Sour Chicken

750g Raw Chicken (625g Cooked)
250g Mixed Red And Green Peppers
250g Baby Corn
2.5 tbsp Tomato Ketchup (42.5g)
2.5 tbsp Malt Vinegar
Tin of Pineapple Slices (300g)
1 tsp Ground Ginger
6 tsp Chinese 5 Spice
3.5 tsp Ground Arrowroot
200g Brown Rice
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Step 1

Chop the chicken breasts into small chunks and coat with 3 tsp Chinese 5 Spice and 1.5 tsp of ground ginger. Then chop the pepper and baby corn into small chunks. Next mix the tomato ketchup, vinegar and the juice from the tin of pineapple in a jug, add 3 tsp of Chinese 5 Spice and 2 tsp ground ginger and mix thoroughly. At the same time as you are preparing these bits you can put the brown rice in a pan and boil for 30 minutes.

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Step 2

Chop the pineapple rings into pieces. Its easiest to do this in the tin and cut all the slices at once.

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Step 3

In a pan fry the chicken for 4-5 minutes until browned.

Step 4

Next add the peppers and baby corn and fry for a further 5 minutes, stirring regularly.

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Step 5

Now add the tomato ketchup and the vinegar mix. You may need to add a little water. Then bring the whole pan to the boil.

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Step 6

Once bubbling add the pineapple chunks and stir. Simmer for approx 15 minutes stirring regularly. If the sauce hasn’t thickened enough add half a teaspoon of ground arrowroot and stir thoroughly. Repeat this process until the sauce is at your desired consistency. I generally use 1 teaspoon for mine.

Step 7

Now is the correct consistency you can drain the brown rice. You have made 5 portions here so if you are eating straight away you can put the remaining evenly into containers for future meals. This is always a good idea for food preparation anyway. Leave the containers to cool before putting them into the fridge. But you can go straight in and eat your plated meal nice and hot as you will enjoy the taste explosion, enjoy guys.