Description
This easy Tropical Hawaiian Chicken is baked on a sheet pan with juicy pineapple, vibrant bell peppers, and a flavorful marinade. A perfect sweet and savory meal ready in under 30 minutes! Serve with rice or quinoa for a complete dish.
Ingredients
Units
Scale
- 2 boneless, skinless chicken breasts (about 1 lb total)
- 1 cup pineapple chunks (fresh or canned, drained if canned)
- 1 red bell pepper, sliced
- 1/2 red onion, sliced
- 2 tablespoons olive oil
- 1 tablespoon low-sodium soy sauce
- 1 tablespoon honey
- 1 teaspoon garlic powder
- 1/2 teaspoon ground ginger
- 1/4 teaspoon red pepper flakes (optional)
- Salt and freshly ground black pepper, to taste
- 2 tablespoons chopped fresh cilantro, for garnish (optional)
Instructions
- Preheat & Prep:
- Preheat oven to 400°F (200°C).
- Line a baking sheet with parchment paper.
- Make the Marinade:
- In a small bowl, whisk together olive oil, soy sauce, honey, garlic powder, ground ginger, red pepper flakes (if using), salt, and pepper.
- Marinate the Chicken:
- Place chicken breasts on the prepared baking sheet.
- Pour marinade over the chicken, coating all sides.
- Add Veggies & Pineapple:
- Scatter red bell pepper, red onion, and pineapple chunks around the chicken.
- Roast to Perfection:
- Bake for 25-30 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).
- Vegetables should be tender and slightly caramelized.
- Garnish & Serve:
- Remove from oven and sprinkle with fresh cilantro (if desired).
- Serve immediately with rice or quinoa.
Notes
- Swap in chicken thighs for a juicier option (adjust cook time slightly).
- Add extra veggies like zucchini, carrots, or broccoli for variety.
- For a glossy finish, brush with a honey-soy glaze in the last 5 minutes.
Nutrition
- Serving Size: 1 chicken breast
- Calories: 340
- Sugar: 15g
- Sodium: 480mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 3g
- Protein: 34g
- Cholesterol: 85mg