Sheet Pan Jerk Chicken with Pineapple
User Reviews
5
Sheet Pan Jerk Chicken with Pineapple
Description
This recipe begins by pounding chicken breasts to an even thickness for uniform cooking. Vegetables and diced pineapple are arranged on a sheet pan and drizzled with olive oil, salt, and pepper. The chicken is seasoned with a dry jerk spice rub consisting of aromatic spices and sugar, then placed among the vegetables.
The entire pan roasts at a high temperature until the chicken reaches a safe internal temperature of 165°F, ensuring moistness and flavor. The mix of pineapple sweetness with pepper and onion adds contrast to the spicy, smoky chicken seasoning, making the dish vibrant and well-rounded.
This meal offers an easy way to incorporate fruit with savory jerk flavors. It can be served alongside rice or greens to balance the moderately spicy elements. The note suggests omitting sugar for paleo or Whole30 diets.
Ingredients
- 3 chicken breast
- 2 pepper sliced
- 1 onion sliced
- ½ cup pineapple fresh, diced
- 1 teaspoon onion powder
- ½ teaspoon cayenne pepper powder
- 1 teaspoon paprika
- ½ teaspoon cinnamon
- 1 teaspoon sugar
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- 1 ½ tablespoon olive oil
Instructions
- Preheat oven to 425º. Place chicken breast between waxed paper and pound until an even thickness.
- Place cut vegetables on a sheet pan and drizzle with olive oil, salt and pepper.
- Mix spices together in a small bowl and sprinkle on both sides of chicken breasts. Nestle the chicken pieces in between veggies on the sheet pan.
- Cook for about 12 minutes or until an instant-read thermometer registers 165º.
Notes
- Omitting sugar in the seasoning mix makes the recipe compliant with paleo and Whole30 diets.
- Pounding chicken breasts ensures even cooking and juicier texture.
- Roasting all ingredients on one sheet pan simplifies cleanup and blends flavors.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 192 kcal
% Daily Value*
| Calories | 192kcal | 10% |
| Carbohydrates | 11g | 4% |
| Protein | 19g | 38% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 54mg | 18% |
| Sodium | 393mg | 16% |
| Potassium | 514mg | 11% |
| Fiber | 2g | 8% |
| Sugar | 6g | 12% |
| Vitamin A | 2265IU | 45% |
| Vitamin C | 88.9mg | 99% |
| Calcium | 21mg | 2% |
| Iron | 0.8mg | 4% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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