Name: Tropical Hawaiian Chicken on a Sheet Pan
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: Hawaiian‑Inspired
Ingredients: 1½ to 2 pounds boneless, skinless chicken thighs or breasts; 1 red bell pepper, sliced; 1 yellow (or orange) bell pepper, sliced; 1 red onion, sliced; 2 cups pineapple chunks (fresh or drained from can); 2 tbsp olive oil; ½ cup pineapple juice (if using canned pineapple, reserve the juice); ¼ cup soy sauce (or low‑sodium soy sauce); 3 tbsp brown sugar or honey; 2 cloves garlic, minced; 1 tsp fresh ginger, grated (optional); 1 tbsp rice vinegar or lime juice; 1 tsp cornstarch (optional, for thickening glaze); Salt and pepper, to taste; Lime wedges & chopped cilantro or green onions for garnish (optional)

Description

Tropical Hawaiian Chicken on a Sheet Pan is a vibrant one‑pan dinner featuring juicy chicken, bell peppers, pineapple, and a sticky sweet‑savory glaze. Easy to prep and perfect for an effortless yet flavorful meal.

Ingredients

1½ to 2 pounds boneless, skinless chicken thighs or breasts
1 red bell pepper, sliced
1 yellow (or orange) bell pepper, sliced
1 red onion, sliced
2 cups pineapple chunks (fresh or drained from can)
2 tbsp olive oil
½ cup pineapple juice (if using canned pineapple, reserve the juice)
¼ cup soy sauce (or low‑sodium soy sauce)
3 tbsp brown sugar or honey
2 cloves garlic, minced
1 tsp fresh ginger, grated (optional)
1 tbsp rice vinegar or lime juice
1 tsp cornstarch (optional, for thickening glaze)
Salt and pepper, to taste
Lime wedges & chopped cilantro or green onions for garnish (optional)

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Instructions

Preheat oven to 425°F (220°C). Line a large rimmed sheet pan with parchment or foil for easy cleanup.
In a bowl, whisk together pineapple juice, soy sauce, brown sugar or honey, garlic, ginger (if using), rice vinegar or lime juice and cornstarch (if using) until smooth.
Pat chicken pieces dry, season lightly with salt and pepper, then place on the sheet pan.
Toss the bell peppers, red onion, and pineapple chunks with olive oil, salt and pepper; spread them out on the sheet pan around the chicken in a single layer.
Pour half of the glaze over the chicken and veggies, reserving the extra to brush later.
Roast in the oven for about 20‑25 minutes, flipping the chicken and stirring the veggies halfway through so everything caramelizes evenly.
For a finish with extra caramelization, switch oven to broil for the last 2‑3 minutes—watch closely to avoid burning.
Remove from oven, brush with remaining glaze, and allow to rest for a minute or two. Garnish with lime wedges and cilantro or green onions if desired. Serve over rice, noodles, or cauliflower rice.

Notes

If using chicken breasts, be cautious not to overcook—thighs are more forgiving and stay juicy.
Fresh pineapple yields best flavor and caramelization, but well‑drained canned pineapple works fine. Be sure to remove excess liquid to prevent steaming. :contentReference[oaicite:0]{index=0}
Cut all components (chicken, peppers, pineapple) into similar sized pieces so they cook evenly and finish at the same time. :contentReference[oaicite:1]{index=1}
If you want more sauce thickness, whisk the cornstarch with a little cold water and stir it into the glaze before roasting—or add extra sauce at the end. :contentReference[oaicite:2]{index=2}
For extra veggies, you can add zucchini, snap peas or broccoli—just adjust cooking time so everything finishes together. :contentReference[oaicite:3]{index=3}

Nutrition

Serving Size: 1‐4th of recipe
Calories: ~420
Sugar: 16g
Sodium: 650mg
Fat: 14g
Saturated Fat: 3g
Unsaturated Fat: 9g
Trans Fat: 0g
Carbohydrates: 30g
Fiber: 2g
Protein: 38g
Cholesterol: 110mg