Hawaiian Chicken Sheet Pan

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Hawaiian Chicken Sheet Pan: A Tropical and Easy Dinner

Introduction

If you’re looking for a quick, flavorful, and healthy dinner, this Hawaiian Chicken Sheet Pan is the answer! With its juicy chicken, sweet pineapple, and colorful vegetables, this dish is a perfect blend of tropical flavors and wholesome ingredients. Whether you’re cooking for your family or need a hassle-free meal, this recipe is sure to impress.

Origin

The Hawaiian Chicken Sheet Pan is inspired by the vibrant flavors of Hawaiian cuisine, which often combines sweet and savory elements. This dish draws on the popularity of Hawaiian BBQ and tropical fruit pairings, creating a meal that’s both comforting and exotic. Sheet pan dinners, known for their simplicity and ease, make this recipe a modern twist on traditional Hawaiian flavors.

Cultural Significance

Hawaiian cuisine is a fusion of Polynesian, Asian, and American influences, characterized by its use of fresh, tropical ingredients like pineapple, coconut, and soy sauce. This dish reflects the aloha spirit of Hawaii, bringing warmth, simplicity, and joy to the dinner table. It’s a celebration of island flavors that can be enjoyed anywhere in the world.

Ingredients

For the Chicken and Vegetables:

  • 1.5 lbs boneless, skinless chicken thighs (or breasts)
  • 2 cups fresh pineapple chunks
  • 1 red bell pepper, sliced
  • 1 green bell pepper, sliced
  • 1 red onion, sliced
  • 1 cup cherry tomatoes

For the Marinade:

  • ¼ cup soy sauce
  • 2 tablespoons honey
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon ginger, grated
  • 1 teaspoon sesame oil (optional)

For Garnish:

  • Sesame seeds
  • Chopped green onions

Optional Additions

  • Broccoli florets
  • Carrot slices
  • Baby corn
  • Crushed red pepper flakes (for a spicy kick)

Tips for Success

  • Use fresh pineapple for the best flavor, but canned pineapple works in a pinch.
  • Cut the chicken and vegetables into even-sized pieces for even cooking.
  • Line the sheet pan with parchment paper or foil for easy cleanup.
  • Store leftovers in an airtight container in the fridge for up to 3 days.

Instructions

Step 1: Marinate the Chicken

  1. In a bowl, whisk together the soy sauce, honey, olive oil, garlic, ginger, and sesame oil (if using).
  2. Add the chicken to the marinade and let it sit for 30 minutes (or up to 4 hours in the fridge).

Step 2: Preheat and Prepare

  1. Preheat your oven to 400°F (200°C).
  2. Arrange the marinated chicken, pineapple chunks, bell peppers, red onion, and cherry tomatoes on a sheet pan.

Step 3: Bake

  1. Bake for 20–25 minutes, or until the chicken is cooked through and the vegetables are tender.

Step 4: Garnish and Serve

  1. Sprinkle with sesame seeds and chopped green onions.
  2. Serve warm with rice or quinoa.

Description

This Hawaiian Chicken Sheet Pan is a tropical, flavorful, and easy-to-make dinner that’s perfect for any occasion. With its juicy chicken, sweet pineapple, and colorful vegetables, it’s a meal that’s both satisfying and healthy. Whether you’re cooking for your family or need a quick weeknight dinner, this recipe is sure to become a favorite.

Nutritional Information (Per Serving – Approx.)

  • Calories: 350
  • Carbohydrates: 25g
  • Protein: 30g
  • Fat: 12g
  • Fiber: 3g
  • Sugar: 15g
  • Vitamin C: 80% of the Daily Value (DV)
  • Iron: 10% of the DV

(Values are approximate and depend on the specific ingredients used.)

Health Benefits of Key Ingredients:

  • Chicken: A lean source of protein and essential nutrients.
  • Pineapple: Rich in vitamin C and antioxidants.
  • Bell Peppers: High in vitamins A and C, as well as fiber.
  • Soy Sauce: Adds umami flavor, though it should be used in moderation due to its sodium content.

Conclusion

This Hawaiian Chicken Sheet Pan is a quick, flavorful, and healthy dinner that’s perfect for any occasion. With its tropical flavors and easy preparation, it’s a meal that’s sure to satisfy. Whether you’re cooking for your family or need a hassle-free dinner, this recipe is a must-try!

Recommendation

Pair this dish with steamed rice, quinoa, or a fresh green salad for a complete meal. It’s also great for meal prep—simply double the recipe and enjoy leftovers throughout the week.

Embracing Healthful Indulgence

This recipe allows you to indulge in tropical flavors while staying healthy. It’s a perfect example of how delicious meals can also be nutritious and easy to make. Enjoy the vibrant tastes of Hawaii without compromising your health goals!

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