One of the things that lots of us really miss when we’re trying to lose baby weight can be the occasional Friday night takeaway. Asian foods like Chinese and Thai are always delicious, but it’s not always easy to find something on the menu that is low fat and healthy. So making your own version is an excellent way to satisfy your taste buds, without derailing your healthy eating plan. This recipe does just that – Joanne Clapp has sent in her recipe for sweet and sour chicken with brown rice – DELISH!
Sweet n sour chicken

The chicken is a wonderful source of low fat protein, so it helps keep you feeling full at the same time as building lean muscle mass. You can bump up the vitamin and mineral content of the dish by using lots of bright, fresh veggies in the stir-fry too – Joanne has opted for carrots, capsicum, cauliflower, broccoli, mushrooms and snap peas – a really varied combination.
Aside from the tasty Asian flavours, and fresh, crunchy veggies, another ingredient that really makes this dish stand out as a healthy recipe is its use of brown rice. By making the simple switch from white to brown rice, you might help prevent heart disease and colon cancer, lower bad cholesterol and maintain a healthy nervous system and bowel. Packed with healthy dietary fibre, brown rice is also a great source of manganese, potassium and magnesium, as well as the crucial B vitamins that it can be hard to get form diet alone. It also has a much lower GI than white rice, so it will keep your blood sugar levels stable for much longer. Brown rice requires a longer cooking time than white rice, but is a healthier and less processed option. It has a slightly different texture, but once you’ve made the switch it’s easy to see why so many people use it as their wholegrain of choice. It’s also great to mix with quinoa to give it that extra boost of protein.


  • 550g tin pineapple chunks in juice
  • 400g lean chicken
  • 1 red capsicum
  • 1 green capsicum
  • 3 tbsp. rice wine vinegar
  • 2 tbsp. low sugar ketchup
  • 2 tbsp. soy sauce
  • 2 tbsp. oil
  • 2 tbsp. minced ginger
  • 1 tbsp. minced garlic
  • 2 tsp. corn starch


  1. Dice the chicken into chunks. Slice the peppers in half, remove the seeds and pith and thinly slice the flesh into strips.
  2. Drain the pineapple. Reserve about 60ml of the juice and whisk with the vinegar, ketchup and soy sauce. Pour 3 tbsp. of the sauce over the chicken and leave to marinade for up to 30 minutes. Add the corn starch to the reserved sauce and whisk until smooth.
  3. Heat half the oil in a large skillet or wok. Add the chicken and fry until golden brown, around 7-10 minutes. Tip from the pan and set to one side.
  4. Heat the rest of the oil in the same skillet. Add the ginger and garlic and cook until fragrant, then add the capsicums and stir well. Cook for a couple of minutes until tender.
  5. Add the sauce and cook until thickened, then add the cooked chicken and pineapple and cook until heated through. Serve immediately.

Recipe serves: 4. Calories: 355.

Healthy Mummy blog signature
Every month on the 28 Day Weight Loss Challenge, we run a BRAND NEW 28 Day Menu with a different theme so you NEVER get bored!
Next months theme is the FAMILY FRIENDLY MEALS plus some fantastic exercises to tone up your butt and thighs! – Perfect for getting the whole family involved in healthy eating and of course getting in shape for the summer months ahead.
If you are curious about the 28 Day Challenge recipes then we have a FREE 28 Day Challenge FAMILY FRIENDLY recipe and exercise pack for you to try HERE.  August family friendly challenge
Find a delicious range of healthy recipes, packed full of energy boosting ingredients and nutrients together with easy to achieve exercise.

About the 28 Day Challenge

A few key things to note are:

  • The Challenge menu is FULLY customisable
  • You have access to over 1700 exclusive recipes
  • You have access to over 300 exercise routines
  • Meals are family friendly and are made in under 10-20 minutes

For a limited time, we are offering you a HUGE DISCOUNT on the lifetime membership discount on the 28 Day Weight Loss Challenge – you can see this awesome offer here.

Here are some INCREDIBLE results from mums on the 28 Day Challenge.

Rae Willingham lost 15kg on the challengesFlash back Friday weight loss results - Rae

Rae says “I am a different woman!!  No longer am I sad and shy and fearful of judgement.  I’m proud and sassy and I own my stuff!  I couldn’t have achieved all that I have without The Healthy Mummy. I feel ALIVE and I can thank the 28 Day weight loss challenge and Healthy Mummy smoothies for that.  Never did I think that I would feel sexier and more confident 3 kids down but I do! Xx”

You won’t regret it!

Join the challenge here