Description
A quick, flavorful, and healthy dish featuring a sweet and savory mix of chicken, fresh pineapple, and colorful vegetables, cooked on a single sheet pan for easy cleanup. Perfect for a family dinner or meal prep.
Ingredients
Units
Scale
Protein & Vegetables
-
- 2 lbs chicken breasts
- 1 red pepper
- 1 orange/yellow pepper
- 1 small red onion
- 4 cups fresh pineapple, diced
For the Sauce
- 1/3 cup reduced sodium soy sauce
- 1/4 cup ketchup
- 1/4 cup honey
- 2 tbsp pineapple juice
- 2 tbsp rice vinegar
- 2 cloves garlic, minced
- 1 tbsp fresh grated ginger
- 1/4 tsp red pepper flake
- 1 tbsp arrowroot powder (substitute with cornstarch)
Instructions
- Preheat the oven: Preheat your oven to 400°F and line a baking sheet with parchment paper to prevent sticking.
- Prepare the ingredients: Dice the chicken and all vegetables into approximately 1-inch cubes. Place them into a large mixing bowl.
- Make the sauce: In a glass measuring cup, whisk together the soy sauce, ketchup, honey, pineapple juice, rice vinegar, garlic, ginger, and red pepper flakes. Once combined, whisk in the arrowroot powder until smooth.
- Combine ingredients and sauce: Pour the prepared sauce over the chicken and vegetables in the bowl. Toss everything together until fully coated.
- Assemble on the baking sheet: Spread the chicken and veggie mixture evenly onto the prepared baking sheet. Bake in the preheated oven for 10 minutes.
- Add the pineapple: Remove the baking sheet from the oven and sprinkle the diced pineapple evenly over the top. Toss gently to coat the pineapple with the sauce. Return to the oven and bake for an additional 15 minutes.
- Broil for crispiness: For added caramelization and texture, broil the dish for 3-4 minutes at the end. Keep an eye on it to prevent burning.
- Serve: Serve the Hawaiian chicken over rice, and drizzle the extra saucy liquid from the baking sheet over the top for extra flavor. Enjoy!
Notes
- You can substitute arrowroot powder with cornstarch if needed.
- For a spicier kick, add more red pepper flakes to the sauce.
- This recipe is great for meal prep; store leftovers in the refrigerator for up to 3 days.
- Use fresh pineapple for optimal flavor, but canned pineapple chunks can work in a pinch.
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 20g
- Sodium: 710mg
- Fat: 4g
- Saturated Fat: 1g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 2g
- Protein: 35g
- Cholesterol: 85mg
