Ingredients
- 4 boneless, skinless chicken thighs or breasts
- 2 cups pineapple chunks (fresh or canned, drained)
- 1 each red, yellow, and green bell pepper, sliced into strips
- 1 red onion, cut into wedges
- 2 tbsp olive oil
- 2 garlic cloves, minced
- 3 tbsp low-sodium soy sauce
- 2 tbsp honey or brown sugar
- 1 tbsp rice vinegar or apple cider vinegar
- 1 tsp grated fresh ginger or ½ tsp ground ginger
- Salt and freshly ground black pepper, to taste
- Optional garnish: sliced green onions, sesame seeds
Instructions
- Preheat oven to 200 °C (400 °F) and line a large sheet pan with parchment paper or foil.
- In a small bowl, whisk together olive oil, garlic, soy sauce, honey, vinegar, ginger, salt, and pepper.
- Arrange chicken, pineapple chunks, bell peppers, and onion wedges on the sheet pan.
- Drizzle half the sauce over everything and toss to coat evenly.
- Reserve the remaining sauce for basting.
- Roast for 20 minutes, then brush the reserved sauce over the chicken and veggies.
- Continue roasting for 10–15 more minutes, until chicken reaches 74 °C (165 °F) and vegetables are tender.
- Let rest 5 minutes, then sprinkle with green onions and sesame seeds before serving.
Notes
- Add sriracha or chili flakes for a spicy version.
- Top with shredded coconut after baking for a tropical twist.
- Add extra veggies like zucchini or cherry tomatoes for more variety.
- Squeeze fresh lime juice over the dish before serving for a citrusy finish.
- Serve with cauliflower rice, quinoa, or brown rice to soak up the sauce.
- Prep Time: 10 minutes
- Cook Time: 30–35 minutes
- Category: Main Dish
- Method: Baking
- Cuisine: Hawaiian-Inspired
Nutrition
- Serving Size: 1 chicken piece with vegetables
- Calories: 340
- Sugar: 15g
- Sodium: 520mg
- Fat: 14g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 3g
- Protein: 28g
- Cholesterol: 90mg
