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Sweet and sour chicken recipe jennifer carroll
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Sweet and Sour Chicken Recipe by Jennifer Carroll

This Sweet and Sour Chicken recipe is absolutely delicious, and I’ve made it so many times I think I’ve perfected the sauce. It’s really easy, too, I promise, and it can be made in less than twenty minutes. Served with white rice or chips, it tastes just like a takeaway.

312 kcal / 65g Protein per portion
Serves 4 


  • 6 skinless chicken breasts, diced 
  • 40g panko breadcrumbs 
  • 1 tsp paprika 
  • low-calorie spray cooking oil 
  • 6 tbsp apple cider vinegar 
  • 3 tbsp tomato ketchup 
  • 2 tbsp sweetener (I like stevia leaf) 
  • 1 tbsp tomato purée 
  • 1 tbsp Worcestershire sauce 
  • 1 tsp cornflour 
  • 1 onion, cut into chunks 
  • 1 red bell pepper, cut into chunks 
  • 1 scallion, finely sliced, to garnish 


  1. Preheat the oven to 190°C/170°C fan/gas mark 5. 
  2. Throw the diced chicken, breadcrumbs and paprika into a plastic box with a lid. Pop the lid on and shake until all the chicken pieces are covered. Make sure each piece of chicken is evenly covered. It’s easiest to do this in two batches. 
  3. Spray a baking tray with low-calorie spray oil and spread out the chicken pieces on it. Cook for 15 minutes, turning once, until cooked through and golden and crisp on the outside. 
  4. In a bowl, mix the apple cider vinegar, ketchup, sweetener, tomato purée, Worcestershire sauce and cornflour. Mix well until the sauce has a smooth consistency. 
  5. On a large frying pan, soften the onion and red pepper over a medium heat for 5 minutes. Once they’re soft, throw in the crispy chicken pieces and pour in the sauce. Stir it all around until everything is covered in sauce. Serve straight away, garnished with the sliced scallion.
Sweet and sour chicken recipe jennifer carroll
Sweet and sour chicken recipe by Jennifer Carroll
Sweet and Sour Chicken Recipe by Jennifer Carroll
Jen's Journey Jennifer Carroll

‘I chose the name ‘Jen’s Journey’ because that is exactly what it is. It has never been a smooth road, and there are so many areas to cover when sharing this kind of story. Not just the meals that helped me get there but also the tears, the hard days, the negative thoughts and the shame. These are all a part of my journey, and they are all equally important.’

Jen’s remarkable story sets the stage for more than 70 of her favourite recipes, including her Instagram-famous spice bag and a variety of sauces from a self-proclaimed condiment connoisseur.
Each including calorie and protein counts for easy goal-keeping, Jen’s recipes are classic staples with a healthy, simple twist, ideal for anyone looking to embark on their own food and fitness journey.

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