Hawaiian Chicken Sheet Pan Recipe

Introduction

Hawaiian Chicken Sheet Pan is a flavorful, one-pan meal that brings the vibrant, tropical tastes of the islands right to your dinner table. This dish combines juicy, tender chicken with a mix of fresh vegetables, pineapple, and a savory-sweet glaze that will transport your taste buds to a tropical paradise. Whether you’re looking for an easy weeknight dinner or a meal to impress guests, this recipe is the perfect choice. The simplicity of sheet pan cooking ensures minimal cleanup while maximizing flavor, making it a win for busy families and home cooks alike.

With the combination of savory marinated chicken, caramelized vegetables, and the sweet tang of pineapple, this meal offers a perfect balance of flavors and textures. The dish is quick to assemble, requiring just a bit of prep time before being baked in the oven to perfection. The result is a delightful and colorful meal that everyone will love.

Why You’ll Love Hawaiian Chicken Sheet Pan

• Easy One-Pan Meal: The convenience of cooking everything on one sheet pan makes cleanup a breeze. With minimal effort, you can have a delicious and satisfying meal with hardly any mess.
• Sweet and Savory Flavors: The combination of tangy pineapple, savory chicken, and a delicious glaze creates a unique flavor profile that is both satisfying and refreshing.
• Versatile: This recipe is highly customizable. You can switch up the vegetables, swap in different fruits, or add more seasonings to tailor it to your tastes.
• Healthy and Wholesome: Packed with lean protein, vegetables, and the natural sweetness of pineapple, this dish is a balanced meal that’s full of flavor without being overly heavy.
• Quick and Simple: From prep to plate, this dish takes minimal time to make, allowing you to enjoy a home-cooked meal without spending hours in the kitchen.

Preparation and Cooking Time

• Total Time: 1 hour
• Preparation Time: 15 minutes
• Cooking Time: 40-45 minutes
• Servings: 4 servings
• Calories per Serving: Around 350-400 calories per serving, depending on portion sizes and ingredients used.

Nutrition Facts (Per Serving)

• Calories: 350-400 kcal
• Fat: 15-20g
• Carbohydrates: 30-35g
• Protein: 28-30g
• Fiber: 3g
• Sugar: 10-12g

Ingredients

For the Chicken and Marinade:

• 4 boneless, skinless chicken breasts (or thighs for extra juiciness)
• 2 tablespoons olive oil
• 2 tablespoons soy sauce
• 1 tablespoon honey
• 1 tablespoon apple cider vinegar (or rice vinegar)
• 1 teaspoon ground ginger
• 1 teaspoon garlic powder
• ½ teaspoon salt
• ½ teaspoon black pepper

For the Sheet Pan Vegetables and Toppings:

• 1 red bell pepper, sliced into strips
• 1 yellow bell pepper, sliced into strips
• 1 medium red onion, sliced
• 1 cup pineapple chunks (fresh or canned)
• 1 medium zucchini, sliced into rounds
• 1 tablespoon olive oil (for drizzling)
• 1 teaspoon dried oregano
• 1 teaspoon paprika
• Fresh cilantro or parsley (for garnish)

Special Equipment

While Hawaiian Chicken Sheet Pan doesn’t require specialized equipment, having a few key tools will make the process even easier:

1. Sheet Pan: A large, rimmed baking sheet is essential for roasting the chicken and vegetables. It ensures everything cooks evenly and gives you plenty of space to spread out the ingredients.
2. Mixing Bowl: A medium-sized mixing bowl is necessary for preparing the marinade and tossing the chicken and vegetables to ensure they’re evenly coated with the seasonings and oil.
3. Basting Brush: While optional, a basting brush can be helpful for evenly applying the marinade to the chicken breasts before baking.
4. Measuring Cups and Spoons: Accurate measurements are important to ensure the right balance of flavors, so using standard measuring cups and spoons is essential.
5. Sharp Knife: A sharp knife is key for slicing the vegetables and chicken evenly, ensuring they cook consistently.

Step-by-Step Instructions

1. Prepare the Marinade for the Chicken

In a medium-sized mixing bowl, combine the olive oil, soy sauce, honey, apple cider vinegar, ground ginger, garlic powder, salt, and black pepper. Whisk everything together until the marinade is smooth and well combined.

Place the chicken breasts into a resealable plastic bag or shallow dish. Pour the marinade over the chicken, making sure each piece is well-coated. Seal the bag or cover the dish and refrigerate for at least 30 minutes, but preferably 1-2 hours, to allow the chicken to marinate and absorb the flavors.

2. Prepare the Vegetables and Pineapple

While the chicken marinates, prepare the vegetables. Slice the red bell pepper, yellow bell pepper, red onion, and zucchini into strips or rounds, depending on your preference. If you’re using fresh pineapple, cut it into bite-sized chunks.

Toss the sliced vegetables and pineapple in a tablespoon of olive oil, ensuring everything is evenly coated. Sprinkle the dried oregano, paprika, salt, and pepper over the vegetables and toss again to distribute the seasonings evenly.

3. Preheat the Oven and Prepare the Sheet Pan

Preheat your oven to 400°F (200°C). Line a large sheet pan with parchment paper or aluminum foil for easy cleanup. Arrange the marinated chicken breasts on the sheet pan, spacing them evenly.

Add the seasoned vegetables and pineapple around the chicken, spreading them out in an even layer. The vegetables should be placed in a single layer to ensure they cook properly and get caramelized during roasting.

4. Roast the Chicken and Vegetables

Place the sheet pan in the preheated oven and bake for 30 minutes. After 30 minutes, check the chicken’s internal temperature using a meat thermometer; it should reach 165°F (74°C) when fully cooked. If the chicken isn’t quite done, return it to the oven for an additional 5-10 minutes.

During the last 10-15 minutes of cooking, you can baste the chicken with some of the leftover marinade using a basting brush to enhance the flavor. You can also toss the vegetables halfway through the cooking time to ensure they cook evenly.

5. Check for Doneness and Serve

Once the chicken is fully cooked and the vegetables are tender and slightly caramelized, remove the sheet pan from the oven. Let the chicken rest for a few minutes before serving to lock in the juices.

Garnish the dish with fresh cilantro or parsley for a burst of color and flavor. Serve the Hawaiian Chicken with a side of rice or quinoa for a complete meal.

Tips for Perfect Hawaiian Chicken Sheet Pan

• Marinate the Chicken Longer: For deeper flavor, marinate the chicken for 2 hours or even overnight. The longer the chicken marinates, the more flavor it will absorb.
• Customize the Vegetables: Feel free to switch up the vegetables according to what you have on hand. Sweet potatoes, broccoli, and carrots are great alternatives that complement the tropical flavors of this dish.
• Use Fresh Pineapple: If possible, use fresh pineapple instead of canned. Fresh pineapple has a brighter, more vibrant flavor that enhances the sweetness of the dish.
• Don’t Overcrowd the Sheet Pan: For the best results, spread the chicken and vegetables out in a single layer on the sheet pan. If they’re overcrowded, they won’t roast evenly and may become soggy instead of caramelizing.
• Check for Doneness: To avoid overcooking the chicken, always use a meat thermometer to ensure it reaches an internal temperature of 165°F (74°C). This will guarantee juicy, tender chicken.

Variations of Hawaiian Chicken Sheet Pan

• Teriyaki Chicken Sheet Pan: Use teriyaki sauce instead of the honey-soy marinade for a richer, sweeter flavor. You can also add a bit of sesame oil for extra depth.
• Coconut Chicken Sheet Pan: Coat the chicken breasts in unsweetened shredded coconut for a tropical crunch. You can also add a sprinkle of coconut flakes on top of the vegetables for added texture.
• Spicy Hawaiian Chicken: Add a dash of sriracha or red pepper flakes to the marinade for a spicy kick that balances out the sweetness of the pineapple.
• Vegetarian Hawaiian Sheet Pan: Skip the chicken and replace it with cubed tofu or tempeh for a vegetarian version. You can also add extra vegetables like mushrooms or cauliflower to make the dish heartier.

Storage and Shelf Life

Hawaiian Chicken Sheet Pan can be stored for later, making it a great option for meal prep. To store leftovers, place the chicken and vegetables in an airtight container and refrigerate for up to 3-4 days. Reheat in the microwave or in the oven at 350°F (175°C) for about 10-15 minutes, or until heated through.

For longer storage, you can freeze the leftovers. Wrap the chicken and vegetables tightly in plastic wrap or foil, and then place them in a freezer-safe container or bag. Frozen sheet pan meals can last for up to 3 months. To reheat, thaw in the refrigerator overnight and then bake in the oven for 15-20 minutes.

Side Dishes and Pairings for Hawaiian Chicken Sheet Pan

Enhance your meal by pairing this dish with complementary sides and drinks:

• Coconut Rice: The rich, creamy texture of coconut rice pairs perfectly with the tropical flavors of the chicken and pineapple.
• Grilled Corn on the Cob: Sweet, smoky grilled corn makes an excellent side dish, offering a contrast in texture to the tender chicken and vegetables.
• Hibiscus Iced Tea: A refreshing, tart hibiscus iced tea complements the sweetness of the pineapple and balances out the savory flavors in the dish.
• Roasted Sweet Potatoes: If you prefer a heartier side, roasted sweet potatoes add natural sweetness and a comforting texture that pairs well with the Hawaiian chicken.

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Conclusion

Hawaiian Chicken Sheet Pan is an easy, delicious, and visually appealing dish that combines tropical flavors in a simple, convenient way. With its combination of marinated chicken, roasted vegetables, and sweet pineapple, this meal is the perfect choice for a busy weeknight or a special family dinner. The one-pan cooking method makes cleanup a breeze, and the flavor profile will leave everyone asking for seconds. Whether you enjoy it as a weeknight dinner or a weekend feast, this dish is sure to become a new favorite in your culinary repertoire. Enjoy the taste of the islands with this flavorful and easy-to-make sheet pan meal!