Sheet Pan Dinners are all the rage. This Pineapple, BBQ Chicken and Veggie Sheet Pan Dinner is a sweet and sour fix it, and forget it, kind of dinner. You can add any vegetables you like. That is the best part of sheet pan dinners. You pick the protein and vegetables you have in your refrigerator and then put them in your dish.
For my Pineapple BBQ Chicken and Veggies Sheet Pan Dinner, I put in red and yellow bell peppers, broccoli, red onions and then topped everything off with fresh pineapple. You can use canned pineapple too, but I love all the juice the fresh pineapple makes to give the dish a great sauce. Saucy dishes over rice is one of my favorites.
How to Make Pineapple, BBQ Chicken and Veggies Sheet Pan Dinner
1. Cut all vegetables into bite size pieces. Try cutting all the different vegetables into the same size pieces. This will insure that they cook evenly. Once the dish is done, you want to be able to eat the vegetables without cutting them. You want everything the size to pop right in your mouth.
You will notice all the pieces in the picture below are about one inch in diameter. Cut the tops off the bell peppers. Clean out the seeds in the middle and then cut them in half. Slice the pepper into one inch slices and then cut across those slices so you have one inch pieces.
Cut the onion in half. Peel the outer layer off and then cut this in half. Place the flat side of the onion on the cutting board and then cut 1/2 inch to 1 inch slices. Then cut across those to make your small pieces.
When cutting the broccoli, cut the stems off and pull the florets apart. If the pieces get too small, they kind of get smushed when baking. I usually purchase a big bag of broccoli florets from Costco. These are easy to pull apart and make smaller pieces.
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Cutting all vegetables, chicken and pineapple into bite size pieces is key.
2. Cut the chicken into one inch pieces. Cut the chicken breast into four strips. Start cutting the strips into one inch pieces. Sometimes, on the thick part of the breast, I lay these fat and cut them in half again so the pieces are not too large.
Sprinkle the chicken with olive oil and then salt and pepper heavily. Chicken needs a lot of help to get a good flavor. Mix the chicken well with the olive oil and salt and pepper to get the goodness everywhere.
Do you know how to cut a fresh pineapple? No problem, I have you covered.
3. Cut the pineapple into one inch pieces. If you purchased a fresh pineapple, cut the top and the bottom off the pineapple. Place the flat side of the pineapple bottom on a cutting board. Slice the from the top down to cut off the prickly skin of the pineapple. Keep going around the pineapple until all the skin is cut off.
There are probably some brown pokey parts still on the pineapple. Cut straight down and get all those cut off. Now you are ready to cut out the core in the middle. Slice the pineapple into quarters by cutting straight down the middle, from top to bottom. Now the core is exposed. You want to cut the halves into half again to make quarters. This is very helpful when cutting off the core. Start at the top and cut the core off by cutting the hard edge, the core, straight down from the top to the bottom. Now only the sweet pineapple is left. I often divide the quarters into thirds and then go across the spears to make one inch pieces.
4. Now you are ready to start assembling. Preheat the oven to 400°. Put all the vegetables in a bowl and pour one cup of BBQ sauce over them. Mix well.
Sweet Baby Rae’s is my BBQ sauce of choice.
5. Lay a piece of heavy duty aluminum foil over the cooking sheet. You really need a pan that has a one inch lip on it. This dish creates a lot of juice and the lip will contain that in the pan.
6. Sprinkle the the chicken all over the pan. Pour the BBQ coated vegetables on top and then use your hands to mix everything together. Now sprinkle the pineapple over the chicken and vegetables. Place in the oven and set the timer for 15 minutes.
7. When the timer goes off, use a large spatula and turn everything over. You want to expose all areas of the food to the heat. Be gentle, while turning the food. You do not want to tear the aluminum foil.
8. Keep setting the timer for 15 minutes and turning the vegetables. This dish needs to cook for an hour. While the dish is cooking, prepare some white or brown rice, noodles, or whatever you would like to serve this on. Chow mein noodles, the crunchy type, are very good with this as well.
You can serve as is, over rice, or you can drizzle with teriyaki sauce and garnish with sesame seeds.
Let me know on Instagram or Facebook if you make this. Post a picture and tag me @dinasdiner.
Pineapple, BBQ Chicken and Veggies Sheet Pan Dinner
Equipment
- 1 Cookie Sheet, with a one inch lip on the sides
Ingredients
- 1 Red Bell Pepper
- 1 Yellow Bell Pepper
- 1 Small Red Onion
- 2 Cups Broccoli Florets
- 1 Fresh Pineapple
- 1 Cup Barbecue Sauce
- 3 Chicken Breasts
- 2 Tbsp. Olive Oil
- 2 tsp. Salt
- 1 tsp. Pepper
- Teriyaki Sauce, garnish
- 1 Tbsp. Sesame Seeds, garnish
Instructions
- Cut all the vegetables into one inch pieces.
- Cube the chicken breasts into the same size pieces.
- Sprinkle the chicken with olive oil. Then season well with salt and pepper.
- Take the skin off the pineapple and core it.
- Divide the pineapple into spears and cut across them into bite size pieces.
- Pour BBQ sauce over the vegetables and mix.
- Place a piece of aluminum foil over a large baking sheet.
- Spread the chicken over the aluminum foil.
- Add the vegetables and mix with the chicken.
- Sprinkle the pineapple over everything.
- Place in a 400° oven.
- Bake for one hour, turning the contents every 15 minutes.
- Serve over rice. Drizzle with teriyaki sauce and sprinkle with sesame seeds.
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