2green chillisnapped in half - or red if you prefer the heat
1pineappleripe
1tsp fennel seedcrushed
olive oil
2tbspsugar
6tbspbalsamic vinegar
2cupbasmati riceto serve
Instructions
Preheat oven to 190C. Season chicken inside and outside with salt and pepper. Fill cavity with Parsley mixed with the grated ginger.
Cut your peppers and red onions into quarters, place into a large oven proof dish. Add chillies, chopped pineapple and crushed fennel seeds. Drizzle with some olive oil and season with salt and pepper, than toss to coat. Place the raw, seasoned chicken on top and place in a preheated oven.
Cook for approx. 1 1/2 hours, or till the thigh bones can easily be removed. (Don't forget to prepare some steamed rice during this cooking period)
Drain the liquid from the chicken into a roasting pan.
Remove the cooked chicken from the roasting pan and place on a platter with half the roasted vegetables. Keep warm while making the sauce.
Now take the remaining vegetables from the pan, with the juices and place into a food processor. Add sugar, balsamic vinegar and (a little salt -if needed). Add a little boiling water if the sauce is too thick. Pass through a sieve if you like a really smooth texture.
Notes
Leftover sweet and sour sauce can be frozen.
For a quick supper, steam some chicken breasts or fry some pork chops, server with the sweet and sour sauce.
LCHF: limit the amount of sauce you serve with the chicken and serve without the rice.
LCLF: server with no rice, limit sauce and discard the skin of the chicken.