Description
A colorful, tropical-inspired one-pan meal with sweet and savory flavors, perfect for busy nights.
Ingredients
Scale
- 1.5 lbs boneless, skinless chicken thighs or breasts, cut into chunks
- 2 cups pineapple chunks (fresh or canned, drained)
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1/2 red onion, chopped
- 1 tbsp olive oil
- Salt & pepper, to taste
- Chopped green onions and sesame seeds, for garnish
- For the Hawaiian Sauce:
- 1/2 cup pineapple juice
- 1/4 cup low-sodium soy sauce
- 3 tbsp honey
- 2 tbsp ketchup
- 1 tbsp rice vinegar
- 2 garlic cloves, minced
- 1 tsp cornstarch + 1 tbsp water (slurry)
Instructions
- Make the Sauce: In a small saucepan, combine pineapple juice, soy sauce, honey, ketchup, vinegar, and garlic. Bring to a simmer, then stir in the cornstarch slurry to thicken.
- Prep the Sheet Pan: Preheat oven to 425°F. Line a large sheet pan with foil or parchment. Add chicken, pineapple, peppers, and onions. Drizzle with olive oil, season with salt and pepper, and toss to coat.
- Add the Sauce: Pour the Hawaiian sauce over the chicken and veggies, making sure everything is coated well.
- Roast to Perfection: Bake for 25–30 minutes, flipping halfway through, until chicken is cooked through and veggies are tender.
- Garnish & Serve: Sprinkle with sesame seeds and green onions. Serve over rice.
Notes
- Use fresh pineapple for a brighter flavor.
- Adjust honey to taste for desired sweetness.
- Serve with coconut rice for extra tropical flair.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Dinner
- Method: Roasting
- Cuisine: Hawaiian
Nutrition
- Serving Size: 1 serving
- Calories: 430
- Sugar: 25g
- Sodium: 800mg
- Fat: 12g
- Saturated Fat: 3g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 3g
- Protein: 35g
- Cholesterol: 90mg