Introduction
Hawaiian Chicken and Veggies is a colorful, tropical-inspired sheet pan meal that brings the island flavors right to your kitchen. Juicy chicken, sweet pineapple, and a medley of vibrant vegetables are roasted together with a savory-sweet glaze—making it the perfect go-to for effortless weeknight dinners. With minimal prep and cleanup, this dish is a beautiful harmony of nutrition, flavor, and convenience.
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Origin and Cultural Significance
While not a traditional Hawaiian dish, Hawaiian-style chicken draws inspiration from the islands’ love for tropical fruits (like pineapple), grilled meats, and sweet-savory combinations. It reflects the fusion of Polynesian, Asian, and American influences found in Hawaiian cuisine. The use of pineapple, soy sauce, and roasted vegetables captures the essence of that cultural blend, delivering a meal that feels both exotic and comfortingly familiar.
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Ingredients Quantity
Main Ingredients:
2 lbs chicken breast, cut into 1-inch cubes
1 bell pepper (any color), chopped into 1-inch pieces
1 red onion, chopped into 1-inch pieces
2 cups pineapple chunks (fresh or canned – drain well if using canned)
Marinade & Seasonings:
2 tbsp soy sauce (low-sodium preferred)
2 tbsp olive oil
1 tsp garlic powder
1 tsp paprika (smoked for depth)
½ tsp salt (adjust to taste)
¼ tsp black pepper (adjust to taste)
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Optional Additions
1 zucchini or 1 cup broccoli florets for added greens
A dash of honey or brown sugar for extra sweetness
Crushed red pepper flakes for a spicy kick
Fresh cilantro or green onions for garnish
Toasted sesame seeds for crunch and flavor
Serve with cooked rice or cauliflower rice for a complete meal
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Tips for Success
1. Uniform chopping ensures even cooking—keep chicken and vegetables roughly the same size.
2. Line your sheet pan with parchment or foil for easy cleanup.
3. Don’t overcrowd the pan—spread ingredients out in a single layer for caramelization.
4. Marinate ahead (30 minutes or overnight) for deeper flavor.
5. Broil the last 2 minutes to enhance browning and caramelization.
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Instructions
1. Preheat oven to 425°F (220°C).
2. Mix marinade: In a large bowl, whisk together soy sauce, olive oil, garlic powder, paprika, salt, and pepper.
3. Combine ingredients: Add cubed chicken, chopped bell pepper, red onion, and pineapple chunks to the marinade. Toss until everything is well-coated.
4. Spread on sheet pan: Arrange in a single layer on a large baking sheet lined with parchment or foil.
5. Bake for 20–25 minutes, flipping once halfway, until chicken is cooked through and vegetables are slightly caramelized.
6. Optional: Broil for 2–3 minutes for a charred finish.
7. Garnish and serve: Top with green onions, cilantro, or sesame seeds. Serve alone or over rice.
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Description
This Hawaiian Chicken Sheet Pan dish is a burst of color and flavor. The chicken is juicy and tender, while the roasted pineapple adds a delightful sweetness that caramelizes beautifully in the oven. Bell pepper and red onion provide crunch and depth. The marinade ties it all together with a blend of umami, spice, and tropical flair—each bite feels like a vacation!
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Nutritional Information (per serving, approx. 1 of 4 servings)
Calories: ~310 kcal
Protein: ~35g
Fat: ~10g
Carbohydrates: ~22g
Sugar: ~13g (from pineapple)
Fiber: ~2g
Sodium: ~580mg
Note: Varies based on specific ingredients and any additions.
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Conclusion and Recommendation
Hawaiian Chicken and Veggies is an easy, satisfying meal that looks impressive but comes together in a flash. It’s perfect for busy weeknights, casual dinners, or healthy meal prep. With bold flavors, minimal effort, and a great nutritional profile, it’s a dish you’ll return to again and again.
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Embracing Healthful Indulgence
This dish is a celebration of healthful indulgence: it’s sweet, savory, and deeply satisfying—yet made with lean protein, vibrant vegetables, and no refined sugars or heavy sauces. The air of indulgence comes from its flavor—not fat. Embrace the richness of real food and nourish your body with ingredients that energize and excite.