Description
A tropical-inspired one-sheet pan meal with tender chicken, sweet pineapple, and vibrant veggies in a sweet-savory glaze. Naturally gluten-free, alcohol-free, and pork-free.
Ingredients
1.5 lbs boneless, skinless chicken breasts
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 red onion, sliced
2 tbsp soy sauce (coconut aminos optional)
2 tbsp ketchup
2 tbsp pineapple juice concentrate
1 tbsp brown sugar
1 tbsp rice vinegar
1 clove garlic, minced
1 tsp grated ginger
1 tsp Worcestershire sauce (ancho-free version recommended)
1/2 cup fresh pineapple chunks (for serving)
1 tbsp vegetable oil (optional for crispiness)
Instructions
Preheat oven to 425°F.
Place chicken breasts in a bowl. Cube into 1-inch pieces.
Toss bell peppers and onion chunks in a glaze made by mixing soy sauce, ketchup, pineapple juice, brown sugar, rice vinegar, garlic, ginger, and Worcestershire.
Spread onto a parchment-lined sheet pan. Place chicken on top.
Bake 18-22 minutes, until chicken reaches 165°F.
stir halfway. In final 5 minutes, add fresh pineapple chunks.
Rest 5 minutes, then transfer to bowls.
Notes
Sub coconut aminos for GF soy sauce
Omit Worcestershire sauce for strict vegan option
Add rice grains or corn for starchy base
can use frozen pineapple thawed
Marinate chicken 30 minutes for deeper flavor
Nutrition
- Serving Size: 1 bowl
- Calories: 475
- Sugar: 12g
- Sodium: 1200mg
- Fat: 9g
- Saturated Fat: 2.5g
- Carbohydrates: 28g
- Fiber: 3g
- Protein: 36g
- Cholesterol: 140mg