Description
A sweet, smoky, and juicy grilled-style chicken recipe that is perfect for meal prep. This dish features a tangy pineapple-soy glaze that deepens in flavor over time, making it ideal for busy weeks.
Ingredients
Scale
- 2 pounds boneless, skinless chicken breasts or thighs
- 1/2 cup ketchup
- 1/4 cup low-sodium soy sauce
- 1/4 cup packed brown sugar
- 1/4 cup pineapple juice
- 2 tablespoons rice vinegar
- 4 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 teaspoon sesame oil
- 1 teaspoon black pepper
- Optional: Toasted sesame seeds and sliced green onions for garnish
Instructions
- In a large bowl, whisk together ketchup, soy sauce, brown sugar, pineapple juice, rice vinegar, minced garlic, grated ginger, sesame oil, and black pepper until the sugar is dissolved.
- Pat chicken dry and place in a ziplock bag or shallow dish. Pour half of the marinade over the chicken, reserving the other half for basting.
- Seal the bag and massage the marinade into the meat. Refrigerate for at least 30 minutes or up to 4 hours.
- Preheat oven to 400°F (200°C). Line a baking sheet with aluminum foil and lightly grease.
- Place chicken on the baking sheet, ensuring space between pieces. Discard the used marinade from the bag.
- Bake for 20-25 minutes. Halfway through, brush chicken with the reserved marinade.
- Check internal temperature with an instant-read thermometer; it should reach 165°F (74°C).
- Remove from oven and let rest for 5 minutes before slicing or cubing.
Notes
For a smokier flavor without a grill, add 1/2 teaspoon of liquid smoke to the marinade. Do not marinate longer than 24 hours as the acid can make the meat mushy. If using chicken breasts, pound them to an even thickness for consistent cooking. Store in airtight containers in the fridge for up to 4 days.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Cuisine: Hawaiian
Nutrition
- Serving Size: 1 piece of chicken w
- Calories: 375
- Sugar: 18
- Sodium: 650
- Fat: 8
- Saturated Fat: 2
- Carbohydrates: 22
- Protein: 32
Keywords: Huli Huli chicken, meal prep, grilled chicken, Hawaiian recipe, high protein, gluten-free, dairy-free, easy dinner, chicken breast, chicken thighs