Description: A vibrant and easy sheet pan dinner that brings the flavors of the tropics to your table. Juicy chicken, colorful bell peppers, sweet pineapple, and a tangy sauce combine for a delicious and satisfying meal.
Ingredients:
- 1 pound boneless, skinless chicken breasts, cut into 1-inch chunks
- 1 red bell pepper, chopped into 1-inch pieces
- 1 green bell pepper, chopped into 1-inch pieces
- 1 red onion, chopped into 1-inch pieces
- 1 cup pineapple chunks (fresh or canned, drained)
- ½ cup barbecue sauce (your favorite brand)
- 2 tablespoons soy sauce (low sodium preferred)
- 1 tablespoon honey
- 1 teaspoon garlic powder
- ½ teaspoon ground ginger
- ¼ teaspoon red pepper flakes (optional, for a touch of heat)
- Salt and freshly ground black pepper, to taste
- 2 tablespoons olive oil
- Cooked white or brown rice, for serving
- Optional garnishes: chopped green onions, sesame seeds, fresh cilantro
Preparation:
Step 1: Preheat your oven to 400°F (200°C). This ensures the chicken and vegetables cook evenly and the sugars in the pineapple and sauce caramelize beautifully.
Step 2: Prepare the sheet pan. Line a large baking sheet with parchment paper or aluminum foil. This makes cleanup a breeze! Parchment paper is preferred for even cooking and to prevent sticking.
Step 3: Prepare the chicken and vegetables. In a large bowl, gently toss the chicken chunks, chopped red bell pepper, green bell pepper, red onion, and pineapple chunks with olive oil, salt, and pepper. This helps distribute the oil and seasonings evenly, promoting better flavor and browning.
Step 4: Make the sauce. In a separate small bowl, whisk together the barbecue sauce, soy sauce, honey, garlic powder, ground ginger, and red pepper flakes (if using). Adjust the quantities to your taste preference, adding more honey for sweetness or red pepper flakes for heat.
Step 5: Combine and coat. Pour the sauce over the chicken and vegetable mixture in the large bowl. Toss everything together thoroughly to ensure each piece is evenly coated in the flavorful sauce.
Step 6: Arrange on the sheet pan. Spread the chicken and vegetable mixture in a single layer on the prepared baking sheet. Avoid overcrowding the pan, as this can steam the ingredients instead of roasting them.
Step 7: Bake. Place the sheet pan in the preheated oven and bake for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender-crisp. The internal temperature of the chicken should reach 165°F (74°C).
Step 8: Broil (optional). For extra caramelization and browning, broil the sheet pan for the last 1-2 minutes of cooking, watching carefully to prevent burning.
Step 9: Serve. Remove the sheet pan from the oven and let it cool slightly. Serve the Hawaiian chicken over cooked white or brown rice. Garnish with chopped green onions, sesame seeds, and fresh cilantro, if desired.
Why You Will Love This Recipe:
This Hawaiian Chicken Sheet Pan is a weeknight dinner winner for so many reasons! First and foremost, it’s incredibly easy to make. The sheet pan method minimizes cleanup and allows you to cook everything in one pan, saving you time and effort.
The flavor profile is also a huge draw. The combination of sweet pineapple, savory chicken, and tangy barbecue sauce creates a delightful balance that appeals to both adults and children. The dish is also highly customizable. You can easily adjust the amount of spice, sweetness, or tanginess to suit your preferences.
Furthermore, this recipe is a great way to incorporate more vegetables into your diet. The bell peppers and red onion add color, texture, and valuable nutrients. It’s a complete meal in one pan, offering protein, carbohydrates, and plenty of vitamins and minerals.
Finally, this recipe is versatile. You can easily adapt it to use different proteins, such as shrimp or tofu, and swap out the vegetables for your favorites. It’s a flexible and forgiving recipe that’s perfect for busy weeknights.
Serving Suggestions:
- Serve over fluffy white rice or nutty brown rice.
- Add a side of steamed broccoli or green beans for extra vegetables.
- Garnish with chopped green onions, sesame seeds, and fresh cilantro.
- For a low-carb option, serve over cauliflower rice or zucchini noodles.
- Serve with a side of Hawaiian sweet rolls for soaking up the delicious sauce.
- Add a dollop of Greek yogurt or sour cream for a creamy touch.
- Serve with a side salad for a light and refreshing meal.
- Make it a complete meal by adding a scoop of quinoa.
Tips:
- For best results, use fresh pineapple, but canned pineapple chunks, drained well, will also work.
- Cut the chicken and vegetables into uniform sizes to ensure even cooking.
- Don’t overcrowd the sheet pan, as this will steam the ingredients instead of roasting them.
- Adjust the amount of honey and red pepper flakes to your taste preference.
- If you don’t have barbecue sauce, you can use a mixture of ketchup, brown sugar, and Worcestershire sauce.
- For a spicier dish, add a pinch of cayenne pepper or a drizzle of sriracha.
- To prevent the chicken from drying out, marinate it in the sauce for at least 30 minutes before cooking.
- Leftovers can be stored in the refrigerator for up to 3 days.
Prep Time: 15 minutes
Cook Time: 20-25 minutes
Total Time: 35-40 minutes
Nutritional Information: (per serving, approximate)
- Calories: 450-500
- Protein: 35-40g
- Sodium: 600-800mg (depending on the barbecue sauce and soy sauce used)
Conclusion:
This Hawaiian Chicken Sheet Pan recipe is a delicious and easy way to bring the flavors of the islands to your kitchen. With its vibrant colors, sweet and savory flavors, and minimal cleanup, it’s sure to become a family favorite. So, gather your ingredients, preheat your oven, and get ready to enjoy a taste of paradise!
Questions and Answers About This Recipe:
Q1: Can I use other vegetables in this recipe?
A: Absolutely! Feel free to swap out the bell peppers and red onion for other vegetables you enjoy, such as zucchini, carrots, broccoli florets, or mushrooms. Just make sure to cut them into similar sizes as the chicken and other vegetables for even cooking.
Q2: Can I make this recipe ahead of time?
A: You can definitely prep some components ahead of time. You can chop the vegetables and cut the chicken into chunks and store them separately in the refrigerator for up to 24 hours. You can also mix the sauce ahead of time and store it in an airtight container in the refrigerator. When you’re ready to cook, simply toss everything together and bake as directed.
Q3: Can I use a different protein instead of chicken?
A: Yes, you can easily adapt this recipe to use different proteins. Shrimp, tofu, or even pork tenderloin would all work well. If using shrimp, reduce the cooking time to about 10-12 minutes, or until the shrimp is pink and cooked through. If using tofu, press it well to remove excess moisture before tossing it with the sauce and vegetables.
Q4: What if I don’t have barbecue sauce?
A: If you don’t have barbecue sauce on hand, you can make your own using a combination of ketchup, brown sugar, Worcestershire sauce, and a touch of vinegar. Mix together equal parts ketchup and brown sugar, then add a splash of Worcestershire sauce and vinegar to taste. You can also add a pinch of smoked paprika for a smoky flavor.
Q5: Can I grill this recipe instead of baking it?
A: Yes, you can definitely grill this recipe! Thread the chicken and vegetables onto skewers and grill over medium heat for about 15-20 minutes, or until the chicken is cooked through and the vegetables are tender. Make sure to brush the skewers with the sauce frequently during grilling to prevent them from drying out.
