Hawaiian Sheet Pan Chicken with Pineapple and Veggies (Print version)
Juicy chicken, sweet pineapple, and colorful vegetables roast together in a sticky Hawaiian-style glaze for an easy one-pan dinner.
# Ingredients:
For the chicken and vegetables
01 -
1 1/2 lb (680 g) boneless skinless chicken thighs, cut into 1-inch pieces
02 -
1 red bell pepper, cut into 1-inch pieces
03 -
1 green bell pepper, cut into 1-inch pieces
04 -
1 small red onion, cut into wedges
05 -
1 medium zucchini, cut into thick half-moons
06 -
2 cups (330 g) fresh pineapple chunks, or well-drained canned chunks
07 -
1 tablespoon olive oil
08 -
2 green onions, thinly sliced
09 -
1 tablespoon sesame seeds, optional
10 -
2 tablespoons chopped cilantro, optional
For the Hawaiian glaze
11 -
1/3 cup (80 ml) pineapple juice
12 -
3 tablespoons gluten-free tamari or low-sodium soy sauce
13 -
2 tablespoons ketchup
14 -
2 tablespoons honey or packed brown sugar
15 -
1 tablespoon rice vinegar
16 -
1 teaspoon toasted sesame oil
17 -
3 cloves garlic, minced
18 -
2 teaspoons freshly grated ginger
19 -
1 tablespoon cornstarch
20 -
1/2 teaspoon kosher salt
21 -
1/4 teaspoon black pepper
22 -
Pinch of red pepper flakes, optional
# Instructions:
01 -
Preheat the oven to 400°F. Line a large rimmed sheet pan with parchment paper or foil and lightly coat it with olive oil.
02 -
In a bowl, whisk pineapple juice, tamari, ketchup, honey, rice vinegar, sesame oil, garlic, ginger, cornstarch, salt, pepper, and red pepper flakes until smooth.
03 -
Place the chicken, bell peppers, red onion, and zucchini on the sheet pan. Pour over about three-quarters of the glaze and toss until evenly coated.
04 -
Spread everything in a single layer. Roast for 15 minutes, then remove the pan from the oven and gently stir.
05 -
Scatter the pineapple over the pan and brush or drizzle with the remaining glaze. Return to the oven for 8-10 minutes, until the chicken reaches 165°F.
06 -
Toss once on the hot pan so the glaze coats everything. Sprinkle with green onions, sesame seeds, and cilantro if using. Serve warm over rice.
# Good to know:
01 -
Best served over steamed rice, coconut rice, quinoa, or cauliflower rice.
02 -
Use two sheet pans if the mixture looks crowded.
03 -
Nutrition is an estimate per serving without rice.