Hawaiian Chicken Sheet Pan

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Introduction

Hawaiian Chicken Sheet Pan is a vibrant and flavorful dish that combines the sweetness of pineapple, the tanginess of soy sauce, and the savory essence of chicken and vegetables. This one-pan wonder is perfect for busy weeknights, offering a quick, easy, and nutritious meal that satisfies both the palate and dietary preferences. Whether you’re looking for a gluten-free, dairy-free, paleo, or Whole30 option, this recipe can be easily adapted to fit your needs.

The appeal of this dish lies not only in its delicious taste but also in its convenience. Using a sheet pan simplifies cleanup and preparation, making it an ideal choice for anyone seeking a hassle-free cooking experience. The combination of chicken, pineapple, bell peppers, and onions creates a visually appealing meal that is both satisfying and healthy. This recipe is particularly popular for its ability to serve a variety of tastes and dietary requirements, making it a staple in many households.

The sweet and tangy flavor profile of Hawaiian Chicken Sheet Pan is largely due to the marinade, which typically includes soy sauce, ketchup or BBQ sauce, honey, pineapple juice, and spices like ginger and garlic. The addition of pineapple chunks during cooking adds natural sweetness and caramelizes beautifully, especially when broiled at the end. This dish is versatile and can be served over rice, noodles, or even cauliflower rice for a paleo-friendly option, making it a go-to recipe for any meal.

Nutritional Information

Per serving (approximate values for a serving size of 4):

  • Calories: Approximately 420
  • Protein: 35g
  • Carbohydrates: 30g
  • Fat: 20g
  • Fiber: 4g
  • Sodium: 400mg

Ingredients

  • 1 1/2 pounds chicken breasts, cubed into 1-inch pieces
  • 1 cup fresh pineapple chunks
  • 2 bell peppers, any color, cut into 1-inch pieces
  • 1 medium onion, cut into 1-inch pieces
  • 1/4 cup soy sauce
  • 1/4 cup ketchup or paleo-friendly BBQ sauce
  • 2 tablespoons honey
  • 2 tablespoons pineapple juice
  • 1 tablespoon rice vinegar
  • 2 cloves garlic, minced
  • 1 teaspoon grated ginger
  • 1/2 teaspoon red pepper flakes
  • 2 tablespoons olive oil
  • 1 teaspoon coriander
  • 1 teaspoon ginger powder
  • Salt and pepper to taste
  • Arrowroot powder (optional for thickening)
  • Optional garnishes: fresh lime juice, cilantro, sesame seeds, green onions

Instructions

  1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper to prevent sticking and ease cleanup.
  2. Cube the chicken, bell peppers, and onion into 1-inch pieces and place them in a large mixing bowl.
  3. In a separate bowl, whisk together soy sauce, ketchup or BBQ sauce, honey, pineapple juice, rice vinegar, garlic, ginger, red pepper flakes, olive oil, coriander, ginger powder, salt, and pepper until well combined. If using arrowroot powder, whisk it in to thicken the marinade.
  4. Pour the marinade over the chicken and vegetables, and toss until everything is well coated. You can use your hands for a thorough mix.
  5. Spread the mixture evenly onto the prepared baking sheet.
  6. Bake for 10 minutes, then add the pineapple chunks and continue baking for another 15-20 minutes, or until the chicken is fully cooked.
  7. Optional: Broil for 3-4 minutes to caramelize the pineapple and crisp the chicken edges.

Serving Suggestions

This dish is best served over steamed white rice, brown rice, or for a paleo-friendly option, cauliflower rice. Garnish with fresh lime juice, cilantro, sesame seeds, or green onions to add brightness and visual appeal.

Cooking Tips and Variations

For the best results, ensure that all ingredients are well coated with the marinade. You can adjust the sweetness by altering the amount of honey or the spice level by adding more red pepper flakes. Using paleo-friendly BBQ sauce instead of ketchup can make the dish compliant with paleo and Whole30 diets. Broiling at the end enhances the caramelization of the pineapple and crisps the chicken edges.

Storage and Reheating

To store leftovers, cool the dish completely and refrigerate or freeze in airtight containers. Reheat in the oven at 350°F (175°C) for about 10-15 minutes, or until warmed through. You can also reheat individual portions in the microwave for a few minutes.

Frequently Asked Questions

Can I Make This Recipe Gluten-Free?

Yes, this recipe is naturally gluten-free as long as you use gluten-free soy sauce or tamari. Ensure that any store-bought ingredients, like BBQ sauce, are also gluten-free.

How Do I Ensure the Chicken Stays Moist?

To keep the chicken moist, avoid overcooking. Use a meat thermometer to check for internal temperatures of at least 165°F (74°C). Also, coating the chicken evenly with the marinade helps retain moisture.

Can I Use Other Vegetables in This Recipe?

Yes, you can customize the recipe with other vegetables like zucchini, carrots, or mushrooms. Just ensure they are cut into similar-sized pieces to cook evenly.

How Do I Store Leftovers Safely?

After cooling the dish completely, store leftovers in airtight containers in the refrigerator for up to 3 days or freeze for up to 3 months. Always reheat to an internal temperature of at least 165°F (74°C) to ensure food safety.

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