Lucy Kelly from Weight Watchers reveals how to make a low fat, high taste main in episode 17 of Everyday Gourmet.


  • ½ cup (125ml) tomato sauce

  • 2 tbs caster sugar

  • 2 tbs salt-reduced soy sauce

  • 2 tbs white wine vinegar

  • 2 tsp cornflour

  • ½ 440g can pineapple pieces in natural juice (retain juice)

  • 1 tbs olive oil

  • 450g lean chicken breast fillets, fat trimmed, cut into 2.5cm pieces

  • 1 long fresh red chilli, deseeded, thinly sliced

  • 2 garlic cloves, crushed

  • 3cm piece ginger, cut into matchsticks

  • 1 small red onion, cut into thin wedges

  • 1 small red capsicum, cut into 2.5cm pieces

  • 1 small green capsicum, cut into 2.5cm pieces

  • 150g sugar snap peas

  • 2 cups (340g) cooked jasmine rice, to serve

  • 2 green shallots, thinly sliced, to garnish


  • 1.

    Combine tomato sauce, sugar, soy sauce, vinegar, cornflour, pineapple and retained juice in a small bowl. Set aside.

  • 2.

    Meanwhile, heat a wok over high heat. Add half the oil and heat for 30 seconds. Stir-fry chicken, chilli, garlic and ginger for 5 minutes or until chicken is browned and almost cooked through. Transfer to a bowl.

  • 3.

    Heat remaining oil in wok over high heat. Stir-fry onion and capsicum for 5 minutes or until softened.

  • 4.

    Return chicken mixture to wok with sauce mixture and sugar snap peas. Stir-fry for 2–3 minutes or until chicken is cooked through and vegetables are tender. Serve chicken with rice and shallots.

Nutritional information

Nutritional analysis per serving (4 servings)

  • Energy 498kj
  • Fat Total 15g
  • Saturated Fat 3g
  • Protein 29g
  • Carbohydrate 62g
  • Sugar 33g
  • Sodium 811mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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