Pineapple BBQ Chicken

Pineapple BBQ Chicken

Pineapple BBQ Chicken, a simple recipe with only a small handful of ingredients, this dish comes together fairly quickly. The sweetness of the pineapple and BBQ sauce make a wonderful pair.
PREP TIME
20 Minutes
COOK TIME
30 Minutes

Per Serving – Makes 5

555 Calories

53g C | 49g P | 16g F

How to Meal Prep Pineapple BBQ Chicken

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Pineapple BBQ Chicken

4.44 from 30 votes
Course: Main Dish
Cuisine: American
Keyword: free, gluten free, meal prep, under 10 ingredients
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 5 servings
Calories: 555kcal
A simple recipe with only a small handful of ingredients, this dish comes together fairly quickly.  The sweetness of the pineapple and BBQ sauce make a wonderful pair.
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Ingredients

  • 2 ½ lbs (1135 g) boneless skinless chicken thighs
  • 2 tsp (6 g) garlic powder
  • 1 tsp (6 g) salt
  • 1 tsp (3 g) pepper
  • ¼ cup (60 g) Vinegar based BBQ sauce⁣⁣⁣ I use the brand Gates
  • 2 large (750 g) sweet potatoes ⁣⁣⁣
  • 1 lb (454 g) frozen broccoli ⁣⁣⁣ I use the chopped broccoli for ease.
  • 3 cups (420 g) pineapple ⁣⁣⁣ fresh or frozen
  • 2 tbsp (30 g) olive oil⁣⁣⁣
  • 2 stalks green onion optional for garnish

Instructions

For the Potatoes and Broccoli

  • Preheat the oven to 425°F.
  • Chop the potatoes into a medium dice. Add to a bowl with 1 tbsp (15g) of oil and salt and pepper. Toss to coat and lay out on an oiled sheet pan. Roast for 20-25 minutes, flipping halfway through. ⁣⁣Cook until you’ve reached you’re desired doneness. ⁣
  • You can cook the broccoli any way you like. Microwaving it is fine if you want the easiest option. To roast it, cut the large pieces so that they are in manageable sizes. Toss the broccoli with salt and pepper.
  • Spray a sheet pan with oil and spread the broccoli across the surface. Place into the oven with the potatoes on the top shelf, above the broccoli. If you place it below the potatoes, the steam released from the broccoli could prevent the potatoes from browning. Leaving a small crack in the oven door to allow for the steam to release can help both trays cook better. Roast the broccoli for about 20 minutes or until cooked to your liking.

For the Chicken

  • In a large bowl add 1 tbsp (15g) of oil, 2 tsp (6g) of garlic powder, 1 tsp (6g) salt, and 1 tsp (3g) pepper. Mix together and add in the chicken thighs. Toss to fully coat.
  • Heat a grill pan or skillet over medium high heat. Add in the chicken thighs and cook for about 3 minutes each side to brown. Cook the chicken in batches if your skillet is not large enough. They don't have to be fully cooked through at this step.
  • Cut the chicken into a medium dice and return it back to the pan. Add ¼ (60g) cup of BBQ sauce and stir. Allow the sauce to caramelize a bit on the surface of the chicken.

For the Pineapple

  • The pineapple can be fresh, frozen, or canned. I use frozen because it is easiest. The pineapple is my favorite part of this recipe and provides awesome flavor to the final dish. If you are cutting it fresh, you'll want to cut it into a large dice.

Plating

  • This recipe makes 5 servings. Divide your chicken, sweet potatoes, broccoli, and pineapple evenly 5 ways.

Nutrition

Calories: 555kcal | Carbohydrates: 53g | Protein: 49g | Fat: 16g | Fiber: 8.4g

NUTRITIONAL INFO FOR THE [POST_TITLE]

The information in this table represents the estimate for the total nutrition of the recipe as it is written. If you wanted to split the recipe into more or less servings than what is originally listed you can use this table to determine the nutritional estimates.  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.

Servings
Carbs
266.8g
Protein
247.2g
Fat
79.7g
Calories
2773.3 cals

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This Post Has 2 Comments

  1. Matthias

    If I read the instructions correctly, they are contradictory:
    “Spray a sheet pan with oil and spread the broccoli across the surface. Place into the oven with the potatoes on the top shelf, above the broccoli. If you place it below the potatoes, the steam released from the broccoli could prevent the potatoes from browning.”

    So “potatoes on top, above the broccoli”. But if it (the broccoli) is placed below the potatoes, the steam will prevent the potatoes from browning. I thought we wanted the browning of the potatoes?

    1. Yan

      I was also confused but in the youtube video he specifies the broccoli needs to be on top.

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