Sheet Pan Hawaiian Chicken: A Healthy, Flavor-Packed Meal for You!

30 Jan, 2025 | Dr. Malik | No Comments

Sheet Pan Hawaiian Chicken: A Healthy, Flavor-Packed Meal for You!

 

Eating a nutrient-rich, anti-inflammatory diet is key to supporting joint health, reducing inflammation, and maintaining overall mobility. This Sheet Pan Hawaiian Chicken recipe is a delicious and easy way to nourish your body while enjoying vibrant flavors. Packed with lean protein, colorful vegetables, and anti-inflammatory ingredients, this one-pan meal is both simple to prepare and great for your joints!

 

Why This Meal Supports Joint Health

🍍 Pineapple – Contains bromelain, a natural enzyme known for its anti-inflammatory properties, which may help reduce joint pain and stiffness.

🌶 Bell Peppers – Loaded with vitamin C, which plays a crucial role in collagen formation and helps maintain the health of cartilage and connective tissues.

🥦 Broccoli – Rich in antioxidants and sulforaphane, which has been shown to help slow cartilage damage in osteoarthritis.

🐔 Lean Chicken Breast – A high-protein source that aids in muscle maintenance and repair, supporting the stability of joints and ligaments.

🧄 Garlic and Ginger – Natural anti-inflammatory powerhouses that may help reduce joint swelling and discomfort.

By combining these nourishing ingredients with a delicious, sweet, and savory sauce, this dish is perfect for a balanced, joint-friendly meal.

Sheet Pan Hawaiian Chicken Recipe

Ingredients

 

For the Sauce:

✔ ¼ cup pineapple juice

✔ 2 tablespoons packed light brown sugar

✔ 2 tablespoons soy sauce (or low-sodium alternative)

✔ 2 tablespoons ketchup

✔ ½ teaspoon finely grated fresh ginger

✔ 1 teaspoon finely grated fresh garlic

✔ 1 teaspoon cornstarch

For the Chicken and Vegetables:

✔ 1 (8-ounce) skinless, boneless chicken breast

✔ 1 green bell pepper, chopped

✔ 1 red bell pepper, sliced into strips

✔ 1 red onion, quartered

✔ 2 cups broccoli florets (or more as desired)

✔ 1 cup fresh pineapple chunks

✔ Salt and freshly ground black pepper, to taste

Instructions

 

1. Preheat the Oven

• Set your oven to 375°F (190°C) and line a large sheet pan with foil or parchment paper for easy cleanup.

2. Make the Sauce

• In a bowl, whisk together pineapple juice, brown sugar, soy sauce, ketchup, ginger, garlic, and cornstarch until smooth. This flavorful sauce will coat the chicken and vegetables, bringing a delicious sweet and savory balance.

3. Prepare the Sheet Pan

• Arrange the chicken breast, bell peppers, onion, broccoli, and pineapple chunks evenly on the prepared sheet pan.

• Season with salt and pepper.

• Pour half of the sauce over the chicken and vegetables, setting aside the remaining sauce.

4. Bake the Dish

• Bake for 25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender.

5. Finish with Extra Sauce

• While the chicken is baking, microwave the remaining sauce for about 30 seconds until slightly thickened.

• Once the chicken is done, cut it into bite-sized pieces and drizzle the sauce over everything. Toss to coat evenly.

Nutritional Benefits (Per Serving)

 

Calories: 252

Total Fat: 2g

Saturated Fat: 1g

Cholesterol: 34mg

Sodium: 858mg

Total Carbohydrates: 44g

Dietary Fiber: 6g

Sugars: 30g

Protein: 18g

Vitamin C: 192mg (boosts immune health and collagen production)

Calcium: 93mg (essential for bone health)

Iron: 2mg (supports oxygen transport in the body)

Potassium: 828mg (helps muscle and nerve function)

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