Huli Huli Chicken
Chicken thighs marinated in a sweet, tangy sauce and broiled in the oven. Served with the chicken is a side of rice as well as a zucchini and pineapple mixture.
PER SERVING – MAKES 5
512 CALS
PREP TIME
45 MINUTES
(30 MIN INACTIVE)
COOK TIME
30 MINUTES
| CARBS | PROTEIN | FAT |
|---|---|---|
| 50g | 49g | 13g |
STANDARD RECIPE
Huli Huli Chicken
Servings: 5
Calories: 512kcal
Chicken thighs marinated in a sweet, tangy sauce and broiled in the oven. Served with the chicken is a side of rice as well as a zucchini and pineapple mixture.
Print Recipe
Pin Recipe
Ingredients
For the Chicken
- 2½ lbs (1135 g) boneless skinless chicken thighs
- ¼ cup (48 g) brown sugar
- 3 tbsp (45 g) soy sauce
- 2 tbsp (30 g) rice vinegar
- 2 tsp (10 g) Worcestershire sauce
- 2 tsp (10 g) minced garlic
- 2 tsp (10 g) minced ginger
- 2 tbsp (30 g) ketchup
- 1 tbsp (15 g) water
- salt and pepper to taste
- sesame seeds optional
For the Rice
- 3⅓ cups (500 g) cooked rice
For the Vegetables
- 2 medium (400 g) zucchini
- 1½ cups (283 g) pineapple frozen is fine
- 1 tbsp (15 g) oil
Instructions
For the Rice
- Cook enough rice to have 3⅓ cups of cooked rice. 1 cup of dry rice will make around 2-3 cups of cooked rice depending on what kind of rice you use.
For the Chicken
- In a large bowl, mix together the brown sugar, soy sauce, vinegar, ketchup, water, Worcestershire, garlic and ginger. Stir to combine and reserve about ¼ cup of the sauce for later.
- Place the chicken into the bowl and mix it around to coat. Allow it to marinate in the fridge for at least 30 minutes.
- Preheat your oven to 425°F. Once the chicken has had time to marinate, place it on a sheet pan and bake for 10 minutes.
- After 10 minutes, remove from the oven and turn the oven to broil. Cut the chicken into 1 inch pieces and coat with the sauce that you reserved earlier. Mix to cover.
- Place the chicken back into the oven on the top rack and watch carefully to ensure it doesn't burn sometimes leaving a little crack in the oven door can help. Broiling the meat will help to promote better browning and flavor.
For the Vegetables
- Thaw your pineapple in the microwave if you use frozen.
- Wash and cut your zucchini into a medium dice.
- In a large skillet over medium high heat, add some oil and sauté the zucchini until browned. Salting it early can help it cook faster.
- Once browned, add in the pineapple and salt to taste.
Plating
- This recipe makes 5 servings. Divide your ingredients evenly into your 5 containers. Each dish gets ⅔ cup of rice.
Nutrition
Calories: 512kcal | Carbohydrates: 50g | Protein: 49g | Fat: 13g
WEIGHT LOSS
Huli Huli Chicken - Weight Loss
Servings: 5
Calories: 453kcal
Chicken breasts marinated in a sweet, tangy sauce and broiled in the oven. Served with the chicken is a side of rice as well as a zucchini and pineapple mixture.
Print Recipe
Pin Recipe
Ingredients
For the Chicken
- 2½ lbs (1135 g) boneless skinless chicken breasts
- ¼ cup (48 g) brown sugar
- 3 tbsp (45 g) soy sauce
- 2 tbsp (30 g) rice vinegar
- 2 tsp (10 g) Worcestershire sauce
- 2 tsp (10 g) minced garlic
- 2 tsp (10 g) minced ginger
- 2 tbsp (30 g) ketchup
- 1 tbsp (15 g) water
- salt and pepper to taste
- sesame seeds optional
For the Rice
- 2½ cups (375 g) cooked rice
For the Vegetables
- 2 medium (400 g) zucchini
- 1½ cups (283 g) pineapple frozen is fine
- 1 tbsp (15 g) oil
Instructions
For the Rice
- Cook enough rice to have 2½ cups of cooked rice. 1 cup of dry rice will make around 2-3 cups of cooked rice depending on what kind of rice you use.
For the Chicken
- In a large bowl, mix together the brown sugar, soy sauce, vinegar, ketchup, water, Worcestershire, garlic and ginger. Stir to combine and reserve about ¼ cup of the sauce for later.
- Place the chicken into the bowl and mix it around to coat. Allow it to marinate in the fridge for at least 30 minutes.
- Preheat your oven to 425°F. Once the chicken has had time to marinate, place it on a sheet pan and bake for 10 minutes.
- After 10 minutes, remove from the oven and turn the oven to broil. Cut the chicken into 1 inch pieces and coat with the sauce that you reserved earlier. Mix to cover.
- Place the chicken back into the oven on the top rack and watch carefully to ensure it doesn't burn sometimes leaving a little crack in the oven door can help. Broiling the meat will help to promote better browning and flavor.
For the Vegetables
- Thaw your pineapple in the microwave if you use frozen.
- Wash and cut your zucchini into a medium dice.
- In a large skillet over medium high heat, add some oil and sauté the zucchini until browned. Salting it early can help it cook faster.
- Once browned, add in the pineapple and salt to taste.
Plating
- This recipe makes 5 servings. Divide your ingredients evenly into your 5 containers. Each dish gets ½ cup of rice.
Nutrition
Calories: 453kcal | Carbohydrates: 43g | Protein: 48g | Fat: 10g
WEIGHT GAIN
Huli Huli Chicken - Weight Gain
Servings: 5
Calories: 602kcal
Chicken thighs marinated in a sweet, tangy sauce and broiled in the oven. Served with the chicken is a side of rice as well as a zucchini and pineapple mixture.
Print Recipe
Pin Recipe
Ingredients
For the Chicken
- 2½ lbs (1135 g) boneless skinless chicken thighs
- 1 tbsp (15 g) oil
- ¼ cup (48 g) brown sugar
- 3 tbsp (45 g) soy sauce
- 2 tbsp (30 g) rice vinegar
- 2 tsp (10 g) Worcestershire sauce
- 2 tsp (10 g) minced garlic
- 2 tsp (10 g) minced ginger
- 2 tbsp (30 g) ketchup
- 1 tbsp (15 g) water
- salt and pepper to taste
- sesame seeds optional
For the Rice
- 5 cups (750 g) cooked rice
For the Vegetables
- 2 medium (400 g) zucchini
- 1½ cups (283 g) pineapple frozen is fine
- 1 tbsp (15 g) oil
Instructions
For the Rice
- Cook enough rice to have 5 cups of cooked rice. 1 cup of dry rice will make around 2-3 cups of cooked rice depending on what kind of rice you use.
For the Chicken
- In a large bowl, mix together the brown sugar, oil, soy sauce, vinegar, ketchup, water, Worcestershire, garlic and ginger. Stir to combine and reserve about ¼ cup of the sauce for later.
- Place the chicken into the bowl and mix it around to coat. Allow it to marinate in the fridge for at least 30 minutes.
- Preheat your oven to 425°F. Once the chicken has had time to marinate, place it on a sheet pan and bake for 10 minutes.
- After 10 minutes, remove from the oven and turn the oven to broil. Cut the chicken into 1 inch pieces and coat with the sauce that you reserved earlier. Mix to cover.
- Place the chicken back into the oven on the top rack and watch carefully to ensure it doesn't burn sometimes leaving a little crack in the oven door can help. Broiling the meat will help to promote better browning and flavor.
For the Vegetables
- Thaw your pineapple in the microwave if you use frozen.
- Wash and cut your zucchini into a medium dice.
- In a large skillet over medium high heat, add some oil and sauté the zucchini until browned. Salting it early can help it cook faster.
- Once browned, add in the pineapple and salt to taste.
Plating
- This recipe makes 5 servings. Divide your ingredients evenly into your 5 containers. Each dish gets 1 cup of rice.
Nutrition
Calories: 602kcal | Carbohydrates: 64g | Protein: 50g | Fat: 16g
NUTRITION INFO
The information in the following tables are estimates for the total nutrition of the recipe, as written. If you follow the recipe listed above, as written, you can use these tables to determine the nutrition information if you wanted to split the recipe, as written, into more or less servings than what is originally listed. If you update the number of servings in the “Servings” field of the recipe above, the information in these tables are no longer accurate as you have updated the ingredients.
STANDARD RECIPE NUTRITION
Servings
Carbs
247.6g
Protein
245.4g
Fat
65.2g
Calories
2558.8 cals
WEIGHT LOSS RECIPE NUTRITION
Servings
Carbs
212.6g
Protein
242g
Fat
49.8g
Calories
2266.6 cals
WEIGHT GAIN RECIPE NUTRITION
Servings
Carbs
317.6g
Protein
252.2g
Fat
81g
Calories
3008.2 cals
This Post Has One Comment
Good flavour on this chicken marinade. The second time I made this I actually opted to partially cook the marinaded chicken in a ripping hot wok with some oil, before removing the chicken and setting aside to pour the marinade into the wok to reduce and thicken. Just before it’s nice and tacky I throw the chicken back in to the wok and coat the chicken and cook through.