0 from 24 votes
Healthier Hawaiian Chicken
Healthier Hawaiian Chicken made with baked pineapple and bell pepper is the perfect light and hearty meal! Full of tropical flavors its perfect served over rice.
Prep Time
30 mins
Cook Time
1 hr
Total Time
1 hr 30 mins
Servings: 6 servings
Calories: 523 kcal
Course:
Main Course
Cuisine:
Asian , American
Ingredients
- 4 chicken breasts boneless and skinless - cut into 1-inch cubes
- salt and pepper to taste
- 1 cup cornstarch
- 3 large eggs beaten
- 1/4 cup vegetable oil
Sauce Ingredients:
- 1 cup pineapple juice use from the pineapple can
- 1/2 cup orange juice
- 2 tablespoons lime juice
- 1 lime zested
- 1/2 cup brown sugar
- 1/3 cup low-sodium soy sauce
- 1 teaspoon rice vinegar
- 2 cloves garlic minced
- 2 tablespoons cornstarch
- 1 red bell pepper chopped
- 1 20 oz. can pineapple tidbits drained
Garnish:
- green onions chopped
- sesame seeds
Instructions
- Preheat oven to 325° F.
- Grease a 9x13-inch baking pan with cooking spray and set aside.
- Add chicken to a large bowl and season it with salt and pepper.
- Place cornstarch in a large bowl, and eggs in another medium bowl.
- Dip seasoned chicken pieces in cornstarch to coat, then coat in eggs.
- Place a large non-stick skillet over medium-high heat. Add vegetable oil.
- Once the oil is hot, cook coated chicken, in batches so you don't over-crowd pan, until golden-brown on all sides.
- Once cooked, place the chicken in the prepared baking dish.
- In a medium bowl whisk together all the sauce ingredients. Pour evenly over the chicken.
- Distribute the chopped bell pepper and pineapple evenly on top of the chicken.
- Bake, uncovered, for 1 hour, stirring the mixture a few times.
- Remove from the oven and let stand 10 minutes before serving.
- Serve over rice, garnish with green onions and sesame seeds.
Cup of Yum
Nutrition Information
Calories
523kcal
(26%)
Carbohydrates
59g
(20%)
Protein
37g
(74%)
Fat
16g
(25%)
Saturated Fat
9g
(45%)
Cholesterol
178mg
(59%)
Sodium
688mg
(29%)
Potassium
840mg
(24%)
Fiber
2g
(8%)
Sugar
31g
(62%)
Vitamin A
884IU
(18%)
Vitamin C
90mg
(100%)
Calcium
56mg
(6%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 523
% Daily Value*
| Calories | 523kcal | 26% |
| Carbohydrates | 59g | 20% |
| Protein | 37g | 74% |
| Fat | 16g | 25% |
| Saturated Fat | 9g | 45% |
| Cholesterol | 178mg | 59% |
| Sodium | 688mg | 29% |
| Potassium | 840mg | 18% |
| Fiber | 2g | 8% |
| Sugar | 31g | 62% |
| Vitamin A | 884IU | 18% |
| Vitamin C | 90mg | 100% |
| Calcium | 56mg | 6% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.