Description
This one-pan wonder brings together the tropical flavors of pineapple, bell peppers, and tender chicken, all roasted together in a sweet and savory glaze. A hassle-free dinner that’s both healthy and packed with vibrant, delicious flavors.
Ingredients
For the Chicken and Marinade:
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4 boneless, skinless chicken breasts (or thighs for extra juiciness)
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2 tablespoons olive oil
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2 tablespoons soy sauce
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1 tablespoon honey
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1 tablespoon apple cider vinegar (or rice vinegar)
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1 teaspoon ground ginger
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1 teaspoon garlic powder
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½ teaspoon salt
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½ teaspoon black pepper
For the Sheet Pan Vegetables and Toppings:
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1 red bell pepper, sliced into strips
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1 yellow bell pepper, sliced into strips
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1 medium red onion, sliced
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1 cup pineapple chunks (fresh or canned)
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1 medium zucchini, sliced into rounds
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1 tablespoon olive oil (for drizzling)
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1 teaspoon dried oregano
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1 teaspoon paprika
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Fresh cilantro or parsley (for garnish)
Instructions
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.
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.
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.
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.
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.
- Prep Time: 15 minutes
- Cook Time: 40-45 minutes
Nutrition
- Calories: 350-400 kcal
- Fat: 15-20g
- Carbohydrates: 30-35g
- Protein: 28-30g