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Hawaiian Chicken

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A vibrant and flavorful dish that celebrates tropical flavors with succulent chicken, crisp vegetables, and a tangy sauce.

Ingredients

Scale
  • 1 ½ lbs (700 g) boneless, skinless chicken breasts, cut into 1-inch pieces
  • 1 red bell pepper, chopped
  • 1 yellow bell pepper, chopped
  • 1 small red onion, cut into wedges
  • 1 ½ cups fresh pineapple chunks (or canned, drained)
  • 2 tbsp olive oil
  • 2 cloves garlic, minced
  • ½ tsp salt
  • ½ tsp black pepper
  • ½ tsp paprika
  • ¼ tsp chili flakes (optional)
  • Sauce:
  • ⅓ cup low-sodium soy sauce
  • ¼ cup pineapple juice (from the can or fresh)
  • 3 tbsp honey (or brown sugar)
  • 2 tbsp rice vinegar (or apple cider vinegar)
  • 1 tbsp cornstarch + 2 tbsp water (slurry, optional for thickening)

Instructions

  1. Prep the oven & pan: Preheat oven to 400°F (200°C).
  2. Line a large sheet pan: Use parchment paper or lightly grease the pan.
  3. Assemble ingredients: On the pan, spread chicken, bell peppers, onion, and pineapple.
  4. Drizzle with olive oil: Add garlic, salt, pepper, paprika, and chili flakes. Toss to coat evenly.
  5. Bake: Roast for 20–25 minutes, flipping halfway, until chicken is fully cooked (165°F / 74°C internal temp).
  6. Make the sauce: While baking, whisk soy sauce, pineapple juice, honey, and vinegar in a saucepan.
  7. Simmer: Cook for 3–4 minutes. If you like it thicker, stir in cornstarch slurry and cook until glossy.
  8. Finish: Once chicken and veggies are done, drizzle sauce over top (or serve on the side for dipping).
  9. Garnish: Optionally layer sesame seeds or sliced green onions on top.

Notes

For added flavor, marinate the chicken in the sauce for an hour before cooking. Serve with rice or quinoa to absorb the sauce.

Nutrition

Find it online: https://www.glutenfreez.com/hawaiian-chicken/