20 Minute Hawaiian Sheet Pan Dinner with Easy, No Cook, Fruit Sweetened Hawaiian Barbeque Sauce!
Ingredients
For the Fruit Sweetened Hawaiian BBQ Sauce ::
- 5 Nour Dates
- 2 cups pineapple chunks
- ¼ cup coconut aminos
- 3 tbsp tomato paste
- 2 tbsp Dijon mustard
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp smoked paprika
- ½ - 1 tsp ground ginger to taste and heat preference
- Pinch to ¼ tsp ground chipotle pepper to taste and heat preference
- ½ cup of the water from soaking the dates
For the Hawaiian Sheet Pan Dinner ::
- ½ purple onion cut into 1-inch pieces
- 1 medium zucchini halved and cut into ½-inch pieces
- 1 medium yellow summer squash halved, seeds scraped out, and cut into ½-inch pieces
- 1 cup broccoli florets
- 2-3 cups total red & orange bell pepper cut into 2-inch pieces
- 1 ½ lbs boneless chicken breast rinsed, pat dry, and cut into 1-2 inch cubes
- 1 tbsp olive oil
- 1 tsp sea salt
- ¼ tsp pepper
- ½ cup of the Fruit Sweetened Hawaiian BBQ Sauce from above plus extra for side dipping or drizzling
- 1 heaping cup of pineapple cut into 1-inch pieces
Instructions
How to Make the Fruit Sweetened Hawaiian BBQ Sauce ::
- Fill a small bowl with warm tap water and put the dates in the warm water to soak while you get the rest of the ingredients into the blender.
- Put the rest of the sauce ingredients into the blender, add the soaked dates, and ½ cup of the liquid that the dates were soaking in, and blend until smooth. This takes about 30 seconds in my high powered blender. You may have to blend longer and/or scrape down the container if you are using a food processor or regular blender.
- Set the sauce aside until you are ready to make the sheet pan dinner. You can make the sauce up to 2 or 3 days in advance to store in the fridge too! Great prep day task!
How to Make the Hawaiian Sheet Pan Dinner ::
- Pre-heat the oven to 400 degrees. You can line a large sheet pan with parchment paper or Silpat, though I tend to like a little caramelization on the bottom so I usually leave it off.
- Put the cut veggies and pineapple onto your sheet pan. Toss the chicken pieces with the olive oil, salt, and pepper, and then add them to the sheet pan with the veggies.
- Pour ½ cup of the Fruit Sweetened Hawaiian BBQ Sauce onto the sheet tray of veggies and chicken, and toss to combine. I just use my hands but you can use a spatula or tongs. You can add more sauce if you wish, or save the sauce to add to your bowl later. Stay on the light side first – you can always add more but you can’t take it away!
- Bake the sheet pan of chicken, veggies, and pineapple at 400 degrees for 20-25 minutes, or until the chicken juices run clear. (The internal temp of cooked chicken should be 165°F - leaving your chicken out at room temp for 15 minutes before cooking is a good way to ensure even cooking and tender chicken!)
- Serve your sheet pan dinner over rice, cauliflower rice, or baked potato/sweet potato. You can serve extra sauce on the side or drizzle over the top too!
Notes
- Change up the veggies to what is in season! When I photographed this recipe, it was summer, so zucchini, summer squash, and even eggplant work really well! Green beans, root veggies like carrot and turnip, squashes, etc all would swap fine - use what you have!
- You can prep/chop the veggies a day or so in advance if you need the extra prep time on a busy day. Keep the chopped veg in the fridge and you can just dump it onto the sheet tray on the night you want to make it!
- This dinner makes a great meal prep for your lunches for a week too. Bake it off on a Sunday night and you can divide the meal up into your busy days for the week to warm up for lunch or dinner.