Ingredients
- For the Hawaiian Marinade/Sauce:
- ⅓ cup soy sauce (or tamari for gluten-free)
- ½ cup pineapple juice (fresh or canned)
- 2 tablespoons brown sugar (or honey)
- 2 tablespoons ketchup
- 1 tablespoon rice vinegar (or apple cider vinegar)
- 2 cloves garlic, minced
- 1 teaspoon grated fresh ginger (or ½ teaspoon ground ginger)
- For the Chicken/Veggies:
- 2 pounds boneless, skinless chicken breasts, cut into 1”-2” pieces
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 red onion, sliced into wedges
- 1 ½ cups pineapple chunks (fresh or canned, drained if canned)
- 1 tablespoon extra virgin olive oil
- ½ teaspoon fine sea salt (or to taste)
- ½ teaspoon fresh ground black pepper (or to taste)
- For the Cornstarch Slurry (optional, for thickening):
- 1 tablespoon cornstarch
- 1 tablespoon water
- For Garnish (Optional):
- Chopped parsley
- Fresh pineapple
Instructions
- Prepare the Marinade:
- In a bowl, whisk together all the marinade ingredients. Set aside ¼ cup of the marinade to use later as a drizzle or glaze.
- Marinate the Chicken:
- Toss the chicken pieces in the marinade and let it sit while prepping the veggies. For extra flavor, marinate the chicken up to 24 hours in advance.
- Bake the Dish:
- Preheat the oven to 425°F (220°C).
- On a large sheet pan, toss the bell peppers, onion, and pineapple with olive oil, salt, and pepper. Add the marinated chicken and spread everything in a single layer.
- Bake for 25-30 minutes, flipping halfway through, until the chicken is cooked through and the veggies are caramelized. Optional: Top with fresh pineapple during the last 5 minutes of baking.
- Prepare the Sauce:
- While the dish bakes, simmer the reserved ¼ cup marinade in a small saucepan. For a thicker sauce, add the cornstarch slurry (cornstarch and water) and cook until thickened. Drizzle the sauce over the cooked dish.
- Serve:
- Serve over steamed rice or coconut rice, garnished with green onions, sesame seeds, or a squeeze of lime if desired.
Notes
- For extra sweetness, top with a few extra pineapple chunks before serving.
- This dish pairs wonderfully with a side of steamed vegetables or a light salad.
- Make it gluten-free by using tamari in place of soy sauce.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Dinner
- Method: Sheet Pan
- Cuisine: Hawaiian, American
Nutrition
- Serving Size: 1 serving
- Calories: 292 kcal
- Sugar: 14g
- Sodium: 730mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 2g
- Protein: 32g
- Cholesterol: 75mg
