Sheet Pan Hawaiian Chicken or Tofu

Sweet & savory - this sheet pan Hawaiian chicken dinner has a wonderful combo of flavors. It packs in lots of protein from the chicken or tofu and a good amount of fiber from all the fresh veggies. Serve it alongside rice for a satisfying gluten-free meal or cauliflower rice for even more veggies.

Ingredients:

Chicken and Veggies: 

  • 1 (20 oz) can pineapple chunks *save juice for sauce*

  • 1 large red onion, chopped into 1 inch pieces 

  • 3 bell peppers (whatever colors you want), chopped into 1 inch pieces 

  • 6 boneless skinless chicken thighs, chopped into 1 inch chunks (or sub 16 oz. extra firm tofu, cut into 1 inch cubes)

  • 2 tbsp olive oil or avocado oil

  • 2 tsp salt

  • 1 tsp pepper

  • 2 cups cooked rice or cauliflower rice

Sauce:

  • 1/2 cup BBQ sauce (check those labels for sugar content)

  • 1/4 cup pineapple juice from can 

  • 2 tbsp lime juice 

  • 1/4 tsp salt 

  • 1/4 tsp pepper

Directions:

  1. Preheat oven to 425 degrees. 

  2. Open canned pineapple. Pour juice into a separate bowl to be used for the sauce. 

  3. In a large bowl, combine pineapple, red onion, bell peppers, and chicken or tofu. Add 2 tbsp olive oil, 2 tsp salt, and 1 tsp pepper. Optional - add a large pinch of cayenne if you like spice. Toss to coat evenly. 

  4. Pour chicken/tofu, veggie, pineapple mixture onto a baking sheet. You will probably need to use two trays to spread everything out evenly. 

  5. Bake for 15 minutes then flip and rotate trays. Cook for another 15 minutes or until chicken is cooked thoroughly and veggies are crisp. 

  6. Meanwhile, combine the bbq sauce, pineapple juice, lime juice, salt, and pepper in a bowl or mason jar. Stir or shake well. Set aside to be used on individual portions.

  7. To assemble, divide rice between 4 bowls. Top with chicken or tofu and roasted vegetables. Pour sauce evenly amongst bowls and get ready to eat!

DinnerJennifer CohodesComment