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Sweet and Sour Grilled Chicken (Oil Free)

Sweet and Sour Grilled Chicken (Oil Free)

Cooking Time

Preparation Time : 180

Cook Time : 30

Total Time : 210


Serves 2

  • Chicken breast 2 nos

  • Red & green Capsicum cut into cubes 1/2 nos

  • Oranges 3 nos

  • Orange zest 1 tsp

  • l Fresh red chilli 2 nos

  • Cherry Tomatoes 3-4 nos

  • Ginger-garlic paste 1/2 tsp

  • Soya sauce 1 tsp

  • Red chilli powder 1 tsp

  • Chilli flakes 2 tsp

  • Salt 1/2 tsp

  • spring onion 2 nos

  • Honey 1 tbsp

  • Brown sugar 1 tbsp

  • Valsemic vinegar 1 tsp

  • Cornflour 1 tsp


  • 01

    Marinate breast pieces with ginger-garlic paste,soya sauce, salt, chilli flakes, orange zest for about 2 hours.

  • 02

    Take out juice of 3 fresh orange. As my oranges are small I used 3, you can use 2 big oranges.

  • 03

    Also cut capsicums into cubes.

  • 04

    Cut fresh red chilli and spring onion (green).

  • 05

    For a sweet and sour thin orange sauce, place extracted fresh orange juice to a pan and bring to heat.

  • 06

    Add in salt, honey, chopped red chilli and spring onion.

  • 07

    Stir and cook in medium heat for 3-4 minutes.

  • 08

    Adjust seasoning in this point, the sauce should be balanced with all the flavours of sweet-sour and little hot. Remove from heat.

  • 09

    Take 3 tablespoon of the sweet and sour sauce to a separate small pan to make a thick glaze which will be brushed on grilled chicken and veggies.

  • 10

    To that add in 1 tablespoon brown sugar, 1 teaspoon of valsemic vinegar, 1 teaspoon chilli flakes, 1/4th teaspoon of orange zest and a pinch of salt.

  • 11

    Place the pan again in stove top and cook for 3-4 minutes to let the sauce little thick.

  • 12

    Now add in 1 teaspoon of cornflour and stir well to make a thick glaze.

  • 13

    Thick delicious and flavourful glaze is ready now. Remove from heat and keep aside.

  • 14

    Now is the time to grill the veggies. Place the cubed capsicum on a hot griller and grill until char mark appears on them. Dont overcook them.

  • 15

    Remove the grilled veggies and in the same griller add in the chicken pieces. Also grill the cherri tomatoes.

  • 16

    Grill them nicely until done and remove from heat.

  • 17

    Brush these grilled chicken with the prepared orange glaze.

  • 18

    Also toss the grilled veggies with this glaze.

  • 19

    For serving take a deep dish and pour in the thin sauce.

  • 20

    Place the tossed veggies on the dish.

  • 21

    Now place the grilled and glazed chicken pieces over the sauce.

  • 22

    Serve this delicious, beautiful and oilfree healthy dish to your family and friends.



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