Description
A delicious and easy oven-roasted chicken dish with colorful bell peppers and sweet pineapple, perfect for a quick family dinner.
Ingredients
Scale
- 1 ½ pounds boneless, skinless chicken thighs, cut into chunks
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 green bell pepper, chopped
- 1 red onion, chopped
- 2 cups fresh pineapple chunks
- 2 tablespoons avocado oil or olive oil
- Salt and pepper, to taste
- ⅓ cup low-sodium soy sauce
- 2 tablespoons honey
- 1 tablespoon sesame oil
- 2 garlic cloves, minced
- 1 tablespoon fresh grated ginger
- 1 tablespoon cornstarch mixed with 2 tablespoons water (slurry)
Instructions
- Preheat your oven to 425°F (220°C). Line a large sheet pan with parchment paper or lightly grease it for easy cleanup.
- Toss the chicken and vegetables: In a large bowl, add the chicken chunks, chopped bell peppers, red onion, and pineapple. Drizzle with avocado oil, season with salt and pepper, and toss until everything is evenly coated.
- Spread everything onto the sheet pan: Arrange the chicken and veggies in a single layer to ensure they roast instead of steam.
- Roast for 20 minutes, flipping halfway through for even browning.
- While it bakes, make the sauce: In a small saucepan over medium heat, combine soy sauce, honey, sesame oil, garlic, and ginger. Stir and bring to a simmer. Add the cornstarch slurry and cook for 2–3 minutes until the sauce thickens.
- Remove the sheet pan from the oven: Pour the thickened sauce over the roasted chicken and vegetables. Toss gently with a spatula to coat everything evenly.
- Return to the oven for another 5–7 minutes to let the sauce caramelize slightly.
- Garnish and serve: Sprinkle with chopped green onions or sesame seeds if desired. Serve hot over rice or cauliflower rice.
Notes
- Feel free to add other vegetables based on your preferences.
- Serve with steamed rice or cauliflower rice for a low-carb option.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Dish
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 plate
- Calories: 450
- Sugar: 10g
- Sodium: 700mg
- Fat: 22g
- Saturated Fat: 3g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 150mg