Name: Hawaiian Chicken Sheet Pan
Total time: 1 h
Ingredients: 4 boneless, skinless chicken breasts: These are the base of the dish and provide lean protein. You can also use chicken thighs for a juicier, richer flavor.; 1 cup pineapple chunks: Fresh or canned pineapple works; it adds sweetness and a tropical touch.; 1 medium red bell pepper: Sliced into strips, for color and crunch.; 1 medium yellow bell pepper: Sliced into strips, for additional flavor and color.; 1 small red onion: Thinly sliced for a touch of sharpness.; 2 medium zucchini: Sliced into half-moons or rounds, adding a soft texture and mild flavor.; 1 tablespoon olive oil: For drizzling over the vegetables and chicken, ensuring they roast evenly.; Salt and pepper: To season the chicken and vegetables.; 1/4 cup soy sauce: Adds saltiness and umami.; 2 tablespoons honey: For sweetness and caramelization during roasting.; 2 tablespoons pineapple juice: If using canned pineapple, save the juice for the glaze. It deepens the pineapple flavor.; 1 tablespoon rice vinegar: Adds a tangy, slightly sweet note to the glaze.; 1 tablespoon grated fresh ginger: For a warm, zesty flavor that complements the pineapple.; 2 cloves garlic: Minced, for a savory depth to the glaze.; 1 teaspoon sesame oil: Adds a rich, nutty flavor to the sauce.; 1/2 teaspoon crushed red pepper flakes: Optional, for a touch of heat.; Chopped fresh cilantro: For freshness and a burst of color.; Sesame seeds: For an extra touch of crunch and flavor.; Lime wedges: For a tangy citrus twist when serving.; Cooked rice or quinoa: To serve the Hawaiian Chicken Sheet Pan over for a complete meal.

Ingredients

Scale

For the Chicken and Vegetables:

4 boneless, skinless chicken breasts: These are the base of the dish and provide lean protein. You can also use chicken thighs for a juicier, richer flavor.
1 cup pineapple chunks: Fresh or canned pineapple works; it adds sweetness and a tropical touch.
1 medium red bell pepper: Sliced into strips, for color and crunch.
1 medium yellow bell pepper: Sliced into strips, for additional flavor and color.
1 small red onion: Thinly sliced for a touch of sharpness.
2 medium zucchini: Sliced into half-moons or rounds, adding a soft texture and mild flavor.
1 tablespoon olive oil: For drizzling over the vegetables and chicken, ensuring they roast evenly.
Salt and pepper: To season the chicken and vegetables.

For the Hawaiian Glaze:

1/4 cup soy sauce: Adds saltiness and umami.
2 tablespoons honey: For sweetness and caramelization during roasting.
2 tablespoons pineapple juice: If using canned pineapple, save the juice for the glaze. It deepens the pineapple flavor.
1 tablespoon rice vinegar: Adds a tangy, slightly sweet note to the glaze.
1 tablespoon grated fresh ginger: For a warm, zesty flavor that complements the pineapple.
2 cloves garlic: Minced, for a savory depth to the glaze.
1 teaspoon sesame oil: Adds a rich, nutty flavor to the sauce.
1/2 teaspoon crushed red pepper flakes: Optional, for a touch of heat.

Garnish and Optional Additions:

Chopped fresh cilantro: For freshness and a burst of color.
Sesame seeds: For an extra touch of crunch and flavor.
Lime wedges: For a tangy citrus twist when serving.
Cooked rice or quinoa: To serve the Hawaiian Chicken Sheet Pan over for a complete meal.

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Instructions

First Step: Prep the Ingredients

Prepare the Vegetables: Start by slicing the red and yellow bell peppers, red onion, and zucchini into uniform pieces. The uniform size ensures everything cooks evenly.
Prepare the Pineapple: If using fresh pineapple, peel, core, and cut it into chunks. If using canned, drain the pineapple and reserve the juice for the glaze.
Prepare the Chicken: Pat the chicken breasts dry with paper towels and trim any excess fat. Season both sides of the chicken with salt and pepper.

Second Step: Make the Hawaiian Glaze

Combine the Glaze Ingredients: In a small bowl, whisk together the soy sauce, honey, pineapple juice, rice vinegar, grated ginger, minced garlic, sesame oil, and red pepper flakes (if using). Mix well to combine.
Taste and Adjust: Taste the glaze and adjust the sweetness or acidity to your liking. Add more honey for sweetness or a bit more vinegar for tang.

Third Step: Assemble the Sheet Pan

Prepare the Sheet Pan: Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper or aluminum foil for easy cleanup.
Toss the Vegetables: Drizzle the olive oil over the sliced vegetables (bell peppers, zucchini, and onions) and toss to coat. Spread them out in a single layer on the sheet pan.
Add the Chicken: Place the seasoned chicken breasts in the center of the sheet pan. Make sure they are spread out so that the heat circulates evenly.
Add Pineapple: Scatter the pineapple chunks around the chicken and vegetables on the sheet pan.
Pour the Glaze: Drizzle the prepared Hawaiian glaze evenly over the chicken and vegetables. Make sure the chicken breasts are coated well with the glaze.

Fourth Step: Roast the Chicken and Vegetables

Roast: Place the sheet pan in the preheated oven and roast for 25-30 minutes, or until the chicken reaches an internal temperature of 165°F (75°C). The vegetables should be tender and caramelized, and the chicken should be golden brown on top.
Baste: After 15 minutes, spoon some of the glaze over the chicken to keep it moist and add extra flavor. You can also toss the vegetables at this point for even roasting.

Fifth Step: Garnish and Serve

Garnish: Once everything is roasted to perfection, remove the sheet pan from the oven. Garnish the chicken and vegetables with freshly chopped cilantro and a sprinkle of sesame seeds.
Serve: Serve the Hawaiian Chicken with rice, quinoa, or enjoy it on its own. Add lime wedges on the side for a burst of citrus flavor.

Nutrition

Serving Size: 4
Calories: 350
Fat: 12g
Carbohydrates: 35g
Protein: 30g