Hawaiian Chicken Sheet Pan Recipe

Introduction:

The Hawaiian Chicken Sheet Pan is an easy and flavorful dinner that brings tropical flavors to your table in just one pan. With juicy chicken breasts seasoned with a sweet and tangy pineapple sauce, combined with colorful vegetables like bell peppers, onions, and pineapple chunks, this dish is both refreshing and satisfying. It’s a perfect meal for busy nights when you want something quick and delicious but don’t want to spend too much time in the kitchen.

Ingredients:

For the Chicken Marinade:

• 4 boneless, skinless chicken breasts
• 1/4 cup soy sauce
• 1/4 cup honey
• 2 tablespoons rice vinegar
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• 1 teaspoon fresh ginger, grated
• 1/2 teaspoon crushed red pepper flakes (optional)

For the Sheet Pan:

• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 medium red onion, sliced
• 1 cup fresh pineapple chunks (or canned pineapple, drained)
• 1 tablespoon olive oil
• Salt and pepper, to taste

For Garnish (optional):

• Chopped fresh cilantro
• Lime wedges

Instructions:

1. Marinate the Chicken:

In a small bowl, whisk together the soy sauce, honey, rice vinegar, olive oil, garlic, ginger, and crushed red pepper flakes (if using). Place the chicken breasts in a resealable plastic bag or shallow dish and pour the marinade over the chicken. Seal the bag or cover the dish and refrigerate for at least 30 minutes, or up to 2 hours for more flavor.

2. Prepare the Sheet Pan:

Preheat the oven to 400°F (200°C). Line a large baking sheet with parchment paper or aluminum foil for easy cleanup. Place the sliced bell peppers, onion, and pineapple chunks on the sheet pan. Drizzle with 1 tablespoon of olive oil and season with salt and pepper. Toss to coat the vegetables evenly.

3. Cook the Chicken and Vegetables:

Remove the chicken from the marinade and place it on the sheet pan with the vegetables. Arrange the chicken breasts in the center of the pan. Pour any remaining marinade over the chicken and vegetables. Bake for 25-30 minutes, or until the chicken reaches an internal temperature of 165°F (75°C) and the vegetables are tender and lightly caramelized. You can check the chicken with a meat thermometer to ensure it’s fully cooked.

4. Serve:

Once everything is cooked, remove the sheet pan from the oven. Let the chicken rest for a few minutes before slicing. Serve the chicken and vegetables together, garnished with chopped cilantro and lime wedges for a fresh touch.

History:

Hawaiian-inspired dishes have become popular in many parts of the world, especially for their balance of sweet and savory flavors. The combination of chicken and pineapple is a classic in tropical cuisine, with roots in Polynesian and American fusion dishes that emerged in the mid-20th century. The Hawaiian Chicken Sheet Pan is a modern twist on these tropical flavors, offering a quick and easy way to enjoy a delicious and colorful meal with minimal effort.

Health Benefits:

• Lean Protein: Chicken breasts are a great source of lean protein, essential for muscle repair and overall body function.
• Rich in Vitamins and Minerals: Bell peppers and pineapple provide vitamins C and A, important for immunity and skin health.
• Antioxidants: Pineapple contains bromelain, an enzyme with anti-inflammatory properties, while bell peppers provide antioxidants that support overall health.
• Low in Carbs: This dish is naturally low in carbohydrates, making it a great option for low-carb and keto diets.

Nutrition (per serving, based on 4 servings):

• Calories: 350-400 kcal
• Protein: 35g
• Carbohydrates: 25g
• Fat: 10g
• Sugars: 20g
• Fiber: 3g
• Sodium: 800mg

Note: Nutrition values may vary depending on ingredient quantities and specific brands used.

Conclusion:

The Hawaiian Chicken Sheet Pan is a quick, easy, and delicious meal that combines the perfect balance of sweet and savory. With juicy chicken, colorful vegetables, and tropical pineapple, it’s a meal that satisfies everyone at the table. It’s perfect for busy weeknights or when you want to impress guests with minimal effort. Plus, cleanup is a breeze, making it a family favorite!

Lovers of the Dish:

This dish is perfect for anyone who loves quick and healthy meals with vibrant flavors. It’s a favorite among families, busy professionals, and anyone who enjoys tropical-inspired cuisine. It also appeals to those looking for simple, one-pan meals that require minimal cleanup. Fans of sweet-and-savory flavor combinations, especially those who love pineapple in their meals, will find this sheet pan dinner a delightful option.