Ingredients
Scale
For the Marinade:
- ½ cup pineapple juice (from a can of pineapple chunks, or fresh)
- ¼ cup soy sauce (low-sodium preferred)
- 3 tbsp honey (or brown sugar)
- 2 tbsp rice vinegar (or apple cider vinegar)
- 2 tbsp sesame oil (or olive oil)
- 3 garlic cloves, minced
- 1 tsp fresh ginger, grated
- 1 tsp sriracha or red pepper flakes (optional, for spice)
For the Sheet Pan:
- 4 boneless, skinless chicken thighs or breasts
- 1 red bell pepper, chopped into chunks
- 1 yellow bell pepper, chopped into chunks
- 1 medium red onion, cut into wedges
- 1 cup broccoli florets
- 1 cup fresh or canned pineapple chunks
- 2 tbsp olive oil
- ½ tsp garlic powder
- Salt and black pepper to taste
Optional Garnishes:
- Chopped green onions
- Sesame seeds
- Fresh cilantro
Serving Suggestions:
- Steamed white or brown rice
- Cauliflower rice for a low-carb option
- Side of roasted sweet potatoes
Instructions
Step 1: Prepare the Marinade
- In a medium bowl, whisk together the pineapple juice, soy sauce, honey, rice vinegar, sesame oil, minced garlic, grated ginger, and sriracha (if using).
- Taste and adjust the seasoning if necessary, adding more honey for sweetness or soy sauce for saltiness.
Step 2: Marinate the Chicken
- Place the chicken thighs or breasts in a resealable plastic bag or a shallow dish. Pour half of the marinade over the chicken, reserving the other half for later.
- Seal the bag or cover the dish and refrigerate for at least 30 minutes, preferably 2-4 hours, to allow the flavors to infuse.
Step 3: Prepare the Vegetables
- Preheat your oven to 425°F (220°C) and line a large sheet pan with parchment paper or aluminum foil for easy cleanup.
- In a large bowl, toss the bell peppers, red onion, broccoli, and pineapple chunks with olive oil, garlic powder, salt, and pepper. Spread the vegetables evenly on the prepared sheet pan.
Step 4: Add the Chicken
- Remove the chicken from the marinade and place it on the sheet pan, nestling it among the vegetables. Discard the used marinade to prevent cross-contamination.
- Brush the reserved marinade (not the one used for marinating) over the chicken and vegetables for added flavor.
Step 5: Roast the Sheet Pan
- Place the sheet pan in the preheated oven and roast for 20-25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender and slightly caramelized.
- For extra browning, broil the sheet pan for 2-3 minutes at the end of cooking, watching closely to prevent burning.
Step 6: Garnish and Serve
- Remove the sheet pan from the oven and let it rest for 5 minutes.
- Sprinkle chopped green onions, sesame seeds, and fresh cilantro over the top. Serve the Hawaiian Chicken with rice or your favorite side dish.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
Nutrition
- Serving Size: 1 chicken piece with vegetables
- Calories: 360
- Sugar: 20g
- Fat: 12g
- Carbohydrates: 28g
- Fiber: 4g
- Protein: 28g