Description
Sheet pan Hawaiian Chicken brings tropical flavors straight to your dinner table with zero fuss. Juicy chicken, sweet pineapple, and colorful veggies roast together, creating a hassle-free meal that satisfies your craving for something deliciously different.
Ingredients
Scale
Protein:
- 2 lbs boneless, skinless chicken thighs
Produce:
- 1 large red bell pepper
- 1 large green bell pepper
- 1 red onion
- 1 cup broccoli florets
- 1 (20 ounce) can pineapple chunks
Sauce and Seasonings:
- ¼ cup soy sauce
- ¼ cup pineapple juice
- 2 tablespoons brown sugar
- 1 tablespoon rice vinegar
- 1 tablespoon sesame oil
- 1 teaspoon ground ginger
- ½ teaspoon garlic powder
- ¼ teaspoon red pepper flakes
Garnish:
- Sesame seeds
- Chopped green onions
Side:
- Cooked rice
Instructions
- Whip up a zesty marinade using ¼ cup soy sauce, ¼ cup pineapple juice, 2 tablespoons brown sugar, 1 tablespoon rice vinegar, 1 tablespoon sesame oil, 1 teaspoon ground ginger, ½ teaspoon garlic powder, and ¼ teaspoon red pepper flakes.
- Toss 2 pounds of chicken thigh pieces into the marinade. Let them soak up the flavors in your refrigerator for 30 minutes to overnight.
- Grab a large baking sheet and line it with parchment paper. Preheat your oven to 400°F.
- Scatter 1 chopped red bell pepper, 1 chopped green bell pepper, 1 sliced red onion, and 1 cup broccoli florets across the sheet.
- Drain 1 (20 ounce) can of pineapple chunks and spread them around the vegetables.
- Arrange marinated chicken pieces evenly over the vegetables. Pour any remaining marinade across the sheet.
- Slide the pan into the 400°F oven. Roast for 22 minutes, flipping everything halfway through cooking.
- Check that chicken reaches 165°F internal temperature. For extra caramelization, broil for 2 minutes.
- Sprinkle sesame seeds and chopped green onions over the pan. Serve hot with rice.
Notes
- Marinate the chicken overnight for deeper flavor infusion and more tender meat.
- Chop vegetables into similar-sized pieces to ensure even cooking and consistent texture.
- Use a meat thermometer to check chicken doneness and prevent overcooking, which can dry out the meat.
- For a low-carb version, replace rice with cauliflower rice or serve over zucchini noodles.
- Prep Time: 35 minutes
- Cook Time: 20-25 minutes
- Category: Sheet-Pan
- Method: Baking
- Cuisine: Hawaiian
Nutrition
- Serving Size: 4
- Calories: 390 kcal
- Sugar: 12 g
- Sodium: 580 mg
- Fat: 14 g
- Saturated Fat: 3.5 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 22 g
- Fiber: 3 g
- Protein: 38 g
- Cholesterol: 110 mg