A healthy sweet and sour chicken, you say? That’s right! Make these wonderful skewers for any party or barbecue outing, and you got yourself a winner. The sauce is not used to drench your meal, but rather to baste while you grill, to really add some delicious, sticky flavors. Make it this weekend and let me know what you think in the comments!
Can this actually be a healthy sweet and sour dish?
I think health can be a little subjective. In my opinion, many homemade alternatives are simply healthier than buying storebought, and some of the time healthier compared to restaurant versions.
The jarred stuff is loaded with sugar and preservatives. With my version, you will only need about two tablespoons of brown sugar. Ketchup might be the tricky ingredient for this sauce. Different brands have different ingredients, so take that with a grain of salt.
Another reason? Typically, the sweet and sour sauce is used to drench the meal rather than used as a glaze. My healthy sweet and sour chicken version is used to baste the skewer ingredients for grilling, which results in a deeper flavor. The flavor seeps into the chicken but mixes beautifully with that smoky char flavor. A wonderful combination. You won’t want to make this any other way.
What vegetables do you recommend?
I based this recipe on a sweet and sour pork rib recipe that I found in a Taiwanese cookbook. But! With that being said, the ingredients were stir-fried with the sauce. The original ingredients included: pork ribs, bell peppers, onions, and pineapple.
For skewers, I’d recommend any combination of the following:
- Bell peppers
- Mushrooms
- Red onions
- Zucchini
- Cherry tomatoes
Do I have to make this on the grill?
Not at all! But it’s the best way to impart some of the smoky flavors that you can’t get anywhere else. You can however make it in the oven. Just add your skewers to a preheated 425-degree oven, and bake for about 25 minutes. Just make sure to flip it every 5-10 minutes and baste each time.
My friend over at The Dizzy Cook has some great tips for making oven-baked kabobs!
Healthy sweet and sour chicken skewers made on the grill
Ingredients
- 1 pound chicken thighs chopped
- 1 can pineapple chopped
- 2 bell peppers chopped
- 1 red onion chopped
Sauce:
- 1/2 cup ketchup
- 2 tbsp soy sauce
- 1 tbsp brown sugar
- 2 tbsp rice vinegar
Instructions
- Mix the sauce ingredients in a bowl.
- Add the ingredients to the skewers in a repeating pattern of your choosing. If using wooden skewers, soak them in water for 15 minutes.
- Brush the sauce on the skewered ingredients.
- Grill the kabobs for about 15 minutes, flipping at least twice, and brushing with each flip. Serve with rice.
Notes
Nutrition
Did you make this recipe?
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