Introduction:
Sheet Pan Hawaiian Chicken is a vibrant and flavorful dish that combines sweet pineapple, savory chicken, and colorful bell peppers, all roasted together on a single sheet pan. This makes it a quick, easy, and healthy weeknight meal with minimal cleanup. The sweet and savory combination is a crowd-pleaser, and the dish is versatile enough to be served with rice, quinoa, or even on its own.
History:
The concept of combining sweet and savory flavors has roots in many cultures, particularly in Asian cuisine. The specific combination of pineapple and meat likely gained popularity in the mid-20th century, coinciding with the increased availability of canned pineapple. Hawaiian cuisine, with its fusion of Polynesian, Asian, and American influences, embraced this combination, leading to dishes like Hawaiian pizza and, of course, Hawaiian chicken. The sheet pan method of cooking is a more recent development, driven by the desire for simpler, faster cooking methods.
Benefits:
Healthy: This recipe is relatively low in fat and high in protein from the chicken. It also provides vitamins and minerals from the pineapple and bell peppers.
Easy Cleanup: Cooking everything on one sheet pan minimizes dishes.
Quick: This dish is ready in under an hour, making it perfect for busy weeknights.
Versatile: It can be served with various sides and adapted to different tastes.
Ingredients:
1.5 lbs boneless, skinless chicken breasts, cut into 1-inch pieces
1 (20 oz) can pineapple chunks, drained (reserve some juice for the sauce if desired)
1 red bell pepper, chopped
1 green bell pepper, chopped
1/2 red onion, chopped
2 tablespoons olive oil
For the Sauce:
1/4 cup soy sauce
2 tablespoons honey or brown sugar
1 tablespoon rice vinegar or apple cider vinegar
1 teaspoon ground ginger
1/2 teaspoon garlic powder
1/4 teaspoon red pepper flakes (optional)
Optional garnishes: chopped fresh cilantro or parsley, sesame seeds
Instructions/Method:
Preheat Oven: Preheat your oven to 400°F (200°C).
Prepare the Chicken and Vegetables: In a large bowl, toss the chicken pieces with 1 tablespoon of olive oil. Spread the chicken in a single layer on a large baking sheet. Add the chopped bell peppers and red onion to the sheet pan as well, tossing them with the remaining olive oil.
Bake Chicken and Vegetables: Bake for 15 minutes.
Make the Sauce: While the chicken and vegetables are baking, whisk together all the sauce ingredients in a small bowl.
Add Pineapple and Sauce: Remove the sheet pan from the oven. Add the drained pineapple chunks to the pan. Pour the sauce evenly over the chicken and vegetables, tossing gently to coat everything.
Continue Baking: Return the sheet pan to the oven and bake for another 10-15 minutes, or until the chicken is cooked through and the sauce has thickened slightly.
Garnish and Serve: Garnish with fresh cilantro or parsley and sesame seeds, if desired. Serve hot with rice, quinoa, or your favorite side dish.
Formation (How the dish comes together):
The dish is built by first roasting the chicken and vegetables to ensure they are cooked through. Then, the pineapple and sauce are added to create the signature sweet and savory flavor. The final baking period allows the sauce to thicken and glaze the chicken and vegetables.
Nutrition (per serving, approximate):
(This will vary based on specific ingredient amounts and serving size)
Calories: Approximately 300-350
Protein: 30-35g
Carbohydrates: 30-35g
Fat: 8-10g
Conclusion (and “Lovers” of the dish):
Sheet Pan Hawaiian Chicken is a delightful and convenient meal that’s loved by busy families, those who appreciate easy cleanup, and anyone who enjoys the sweet and savory flavor profile. It’s a versatile dish that can be adapted to individual preferences by adding other vegetables or adjusting the level of sweetness or spice in the sauce. Its simplicity and deliciousness ensure its continued popularity.
I hope this comprehensive recipe is helpful!