Description
A delicious Hawaiian chicken bake filled with tender chicken thighs, fresh pineapple, and colorful veggies, all roasted to perfection.
Ingredients
Scale
- 1 1/2 lb boneless skinless chicken thighs, cut into 1-inch pieces
- 2 cups pineapple chunks, fresh or canned and well drained
- 1 red bell pepper, seeded and cut into 1-inch pieces
- 1 green bell pepper, seeded and cut into 1-inch pieces
- 1 medium red onion, peeled and cut into wedges
- 3 tablespoons olive oil, divided
- 1/3 cup low sodium soy sauce
- 3 tablespoons brown sugar, lightly packed
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 tablespoon rice vinegar
- 1 teaspoon smoked paprika
- 1/4 teaspoon red pepper flakes, optional
- 1/2 teaspoon kosher salt, to taste
- 1/4 teaspoon black pepper, to taste
- 1 teaspoon toasted sesame oil, optional
- 3 cups cooked rice, for serving
- 2 tablespoons chopped fresh cilantro or sliced green onions, for garnish
Instructions
- Preheat the oven to 400°F (200°C) and line a large rimmed sheet pan with parchment paper or foil for easy cleanup. Lightly grease the lined pan with a little olive oil or cooking spray.
- Pat the chicken thighs dry with paper towels and cut them into 1-inch bite-sized pieces. Place the chicken in a large mixing bowl and set aside while you prepare the marinade.
- In a separate medium bowl, whisk together the soy sauce, brown sugar, 2 tablespoons of the olive oil, minced garlic, grated ginger, rice vinegar, smoked paprika, red pepper flakes if using, and toasted sesame oil until the sugar is mostly dissolved. Taste and adjust seasoning if needed.
- Pour about two-thirds of the marinade over the chicken in the large bowl, reserving the remaining one-third for basting later. Toss the chicken well so every piece is coated, then let it marinate for 10 to 15 minutes while you prep the vegetables and pineapple.
- Add the pineapple chunks, red bell pepper, green bell pepper, and red onion to the prepared sheet pan. Drizzle with the remaining 1 tablespoon olive oil, season lightly with the kosher salt and black pepper, and toss to coat, spreading the mixture out in an even layer.
- Nestle the marinated chicken pieces in and around the veggies and pineapple on the sheet pan, spacing them out so there is a little room between pieces to allow for roasting rather than steaming. Drizzle any extra marinade from the chicken bowl over the pan.
- Place the sheet pan in the preheated oven and bake for 20 to 25 minutes, stirring once halfway through, until the chicken is cooked through and the vegetables are tender. During the last 5 minutes of baking, brush or spoon the reserved marinade over the chicken and pineapple so it thickens into a glossy glaze.
- If you would like a bit of char and extra caramelization, switch the oven to broil for 2 to 3 minutes at the end of cooking, watching closely to prevent burning.
- Remove the sheet pan from the oven and sprinkle the Hawaiian chicken and veggies with chopped cilantro or sliced green onions. Serve hot over cooked rice, spooning any extra pan juices over each portion.
Notes
- Feel free to add more vegetables like zucchini or carrots for added nutrition.
- This recipe can be made with chicken breasts instead of thighs if preferred.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Hawaiian
Nutrition
- Serving Size: 1/4 of the recipe
- Calories: 450
- Sugar: 7g
- Sodium: 690mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 54g
- Fiber: 2g
- Protein: 25g
- Cholesterol: 110mg