Description
This Hawaiian Chicken Sheet Pan Recipe features tender chicken tenderloins baked to perfection with colorful bell peppers, sweet pineapple chunks, and a tangy homemade Hawaiian sauce. The easy sheet pan method makes it a quick and delightful meal perfect for busy weeknights, combining sweet and savory flavors in one wholesome dish.
Ingredients
Scale
Hawaiian Sauce Ingredients
- ⅓ cup low-sodium soy sauce
- ¼ cup pineapple juice, from concentrate
- 2 tablespoons brown sugar or honey
- 2 tablespoons ketchup
- 1 tablespoon rice vinegar
- 1 teaspoon garlic powder
- 1 tablespoon cornstarch
Chicken and Vegetables
- 1½ pounds chicken tenderloins
- 1 red bell pepper, deseeded and sliced into strips
- 1 yellow or orange bell pepper, deseeded and sliced into strips
- 1 small red onion, sliced
- 1½ cups pineapple chunks, fresh or canned, drained
- 2 tablespoons olive oil
- ½ teaspoon salt
- ½ teaspoon pepper
Instructions
- Preheat Oven and Prepare Pan: Preheat the oven to 400°F (200°C) and line a large rimmed baking sheet with aluminum foil to catch drips and make cleanup easy.
- Make Hawaiian Sauce: In a small saucepan, whisk together soy sauce, pineapple juice, brown sugar, ketchup, rice vinegar, garlic powder, and cornstarch. Bring the mixture to a simmer over medium heat then reduce to low. Cook for 5 to 10 minutes, stirring occasionally until the sauce thickens slightly. Remove from heat and set aside.
- Combine Chicken and Vegetables: Place chicken tenderloins, red and yellow bell peppers, red onion, pineapple chunks, olive oil, salt, and pepper on the prepared sheet pan. Toss everything to coat the ingredients evenly and spread into a single even layer.
- Bake Initial Layer: Bake the chicken and vegetables for 10 minutes uncovered to start cooking the chicken and soften the vegetables.
- Add Sauce and Toss: Remove the pan from the oven and drizzle the prepared Hawaiian sauce over the chicken and vegetables. Toss everything thoroughly to coat well, then spread the mixture back into an even layer on the pan.
- Finish Baking: Return the pan to the oven and bake for an additional 10 to 15 minutes until the chicken reaches an internal temperature of 165°F (74°C) and vegetables are tender.
- Serve: Serve hot over cooked rice, garnished with lime wedges, sesame seeds, and fresh cilantro if desired.
Notes
- Sauce: Simmering the sauce ahead helps it thicken and stick to the chicken and vegetables. It can be refrigerated for up to 1 week or frozen for up to 2 months.
- Pineapple: Fresh pineapple offers the best texture, but canned or thawed frozen pineapple chunks work well too.
- Chicken Substitutes: You can use boneless, skinless chicken thighs or breasts cut into strips instead of tenderloins for similar results.
- Vegetable Variations: Bell peppers and onions are classic choices, but zucchini, broccoli, snap peas, or carrots can be added or substituted.
- Spice it Up: Add sriracha, chili flakes, or gochujang to the sauce for some heat if desired.
- Storage: Leftovers keep well in the refrigerator for 3 to 4 days. Reheat gently on the stovetop, in the oven, or microwave.
Nutrition
- Serving Size: 1 serving (approximately 1/4 of recipe)
- Calories: 320 kcal
- Sugar: 12 g
- Sodium: 580 mg
- Fat: 9 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 2 g
- Protein: 35 g
- Cholesterol: 75 mg
