Ingredients:
For the Chicken and Vegetables:
4 boneless, skinless chicken breasts or thighs
2 cups (300g) pineapple chunks (fresh or drained canned)
1 red bell pepper, sliced
1 green bell pepper, sliced
1 yellow bell pepper, sliced
1 medium red onion, sliced
1 tablespoon olive oil
Salt and black pepper, to taste
1 tablespoon sesame seeds (optional, for garnish)
2 tablespoons chopped green onions (optional, for garnish)
For the Hawaiian Sauce:
½ cup (120ml) pineapple juice (from the can or fresh)
¼ cup (60ml) low-sodium soy sauce
3 tablespoons honey or brown sugar
1 tablespoon rice vinegar or apple cider vinegar
1 teaspoon sesame oil (optional)
3 cloves garlic, minced
1 teaspoon grated ginger (optional)
1 tablespoon cornstarch
2 tablespoons water (for slurry)
Instructions:
Step 1: Preheat the Oven
Preheat your oven to 400°F (200°C). Line a large sheet pan with parchment paper or lightly grease it.
Step 2: Make the Hawaiian Sauce
In a small saucepan, mix pineapple juice, soy sauce, honey, rice vinegar, sesame oil, garlic, and ginger. Heat over medium heat until simmering.
Combine cornstarch with water in a small bowl to create a slurry. Stir the slurry into the sauce and cook for 1–2 minutes until thickened. Set aside.
Step 3: Prepare the Chicken and Vegetables
Place chicken breasts or thighs in the center of the sheet pan.
Arrange pineapple chunks, bell peppers, and red onion around the chicken. Drizzle vegetables with olive oil, toss to coat, and season with salt and pepper.
Step 4: Add the Sauce
Brush half of the prepared sauce over the chicken. Drizzle the remaining sauce over the vegetables, tossing them lightly to coat.
Step 5: Bake
Roast for 25–30 minutes or until the chicken reaches an internal temperature of 165°F (74°C) and vegetables are tender. For extra caramelization, broil for 2–3 minutes at the end.
Step 6: Garnish and Serve
Sprinkle sesame seeds and green onions over the dish. Serve hot over steamed rice, cauliflower rice, or noodles.
Tips and Variations:
Spicy Kick: Add red pepper flakes or sriracha to the sauce.
Protein Options: Replace chicken with shrimp, tofu, or pork chops.
Extra Veggies: Try zucchini, snap peas, or broccoli for added variety.
Why You’ll Love This Recipe:
Easy Cleanup: A one-pan meal with minimal mess.
Flavorful Balance: Sweet pineapple pairs perfectly with savory soy sauce.
Healthy & Customizable: Packed with protein and adaptable to your taste.