Cooking with City: Sweet and sour chicken

Whilst football is suspended, we want to stay connected with our fans and help you stay active and healthy during the COVID-19 outbreak.

Food is particularly important to that, so, first team nutritionist Tom Parry has worked with Manchester City's Official Partner Gatorade to share a series of healthy recipes for you to make at home.

In this episode, Tom shows us how to make a healthy sweet and sour chicken.


For the chicken

  • ½ small pineapple
  • 2 boneless, skinless chicken breasts
  • 2 tbsp sunflower oil
  • 1 onion, cut into wedges
  • 1 red pepper, deseeded and chopped
  • 1 green pepper, deseeded and chopped
  • 1 tbsp cornflour
  • 4 spring onions, trimmed and thinly diagonally sliced
  • Mangetout
  • Baby corn

For the sauce

  • 1 tbsp cornflour
  • 300ml/10fl oz fresh pineapple juice
  • 2 garlic cloves, crushed
  • 25g/1oz piece fresh root ginger, peeled and finely grated
  • 2 tbsp dark soy sauce
  • 2 tbsp white wine vinegar
  • 2 tbsp palm sugar
  • 2 tbsp sugar free tomato ketchup
  • 1 pinch dried chilli flakes
  • Freshly ground black pepper


  • To make the sauce, strain the pineapple and add cornflour and palm sugar to the pineapple juice. Stir until smooth.
  • Put the remaining pineapple juice in a separate bowl and stir in the garlic, ginger, soy, vinegar, sugar, ketchup and chilli flakes until thoroughly combined. Set aside.
  • Cut each chicken breast into seven to nine even pieces (depending on size).
  • Add the peppers, onion and spring onion to the wok, with a splash of boiling water and let it sit for 2-3 minutes before draining.
  • Having removed the vegetables from the pan, add the oil to the wok and brown the chicken for 4-5 minutes.
  • Add the garlic and the ginger to the chicken and leave for a minute.
  • Add the mangetout, baby corn, pineapple chunks and the precooked vegetables.
  • Add the sweet and sour sauce and cook for a few minutes until the chicken is done.
  • Serve with rice or, for a low-calorie option, cauliflower rice.

Discover more recipes, here.