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5 from 1 vote

Healthy Sweet & Sour Chicken

Grilled Sweet & Sour Chicken is grilled to perfection, making this healthy yet keeping the authentic taste of this classic favorite Chinese take-out dish.
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Course: Main Course
Servings: 6
Calories: 537kcal
Author: Sandra


  • 2 pounds chicken tenders or chicken breast sliced into tenders
  • 1 tablespoon rice vinegar
  • 2 tablespoons soy sauce
  • 3/4 cup sugar
  • 6 tablespoons ketchup
  • 1/2 cup apple cider vinegar
  • 1/2 teaspoon granulated garlic or garlic powder
  • salt and pepper to taste
  • 1 red pepper chopped into large chunks
  • 1 purple onion quartered and then each quarter halved
  • 2 cups brown rice cooked and prepared by package directions



  • Mix rice vinegar, soy sauce, sugar, ketchup, and apple cider vinegar in a medium mixing bowl and stir together until well combined.
  • Place chicken breasts in marinade, cover, and let it marinade in the fridge for 1-2 hours. I make it in the morning and let the chicken sit in a Ziplock bag with the marinade until dinner.


  • If you are using metal skewers skip this part, if you are using wood skewers follow the directions below. I know there is a debate whether or not to soak your skewers and to each their own. But I soak mine, I have found that I get less wood pieces in the chicken and they don’t go up in flames.
  • I completely soak my skewers for 30 minutes, sometimes accidentally longer. Make sure the entire stick is completely dredge in water. Once they have soaked, remove and start to assemble the skewers.
  • Take the chicken and one piece at a time, lace them through the skewer starting at the larger end of the chicken. You can also just slide the entire tender on the skewer if you'd like.
  • After adding one piece of chicken, add 2 pieces of purple onion, 1 red pepper piece, and another piece of chicken. Repeat the process until skewer is full. Set kabob on a plate and repeat with the remaining chicken, onions and peppers. Keep the remaining marinade, and baste chicken on grill while it is cooking.
  • Heat gas or charcoal grill. Place chicken on grill over medium heat. Cover grill and cook 3 minutes, then turn over the kabob, baste with remaining marinade and cook another 3 minutes. At this point check the chicken. To know if the chicken is done the juices should be clear and the center of thickest part is cut (170°F). If not done, continue to cook, at this point I leave the lid open and just turn the kabobs so they are cooked evenly on both sides. My chicken takes about 8-10 minutes.
  • Remove from grill and serve immediately with brown or white rice, or cover with foil and serve later. Enjoy!


Total time does not include the time to let the chicken marinade. Marinade adapted from Damn Delicious


Calories: 537kcal | Carbohydrates: 80g | Protein: 38g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 96mg | Sodium: 652mg | Potassium: 872mg | Fiber: 2g | Sugar: 30g | Vitamin A: 745IU | Vitamin C: 29.1mg | Calcium: 35mg | Iron: 2.1mg