Easy & healthy Hawaiian chicken

 Easy and healthy hawaiian chicken recipe   

 

A deliciously sweet, yet sugar-free Hawaiian-inspired chicken dish that requires only 10-15 minutes of prep time.

Although I usually keep fruit for snacks to ensure optimal digestion, I just kept thinking lately about that sweet pineapple-chicken dish I used to eat as a child.

And as pineapple actually promotes digestion thanks to its content of the enzyme bromelain (read more below), I gave it a try.

On top of the naturally sweet pineapple, I added some Medjool dates and tomato sauce, which resulted in this sweet and easy one-pot chicken dish.

My kids loved it at first bite (except my oldest, but then she has never liked ketchup or ice-cream either... Huh?).

 

A few words about the ingredients

Pineapple contains as much vitamin C as lemon or orange. It’s also an excellent source of manganese, which helps control blood sugar and promotes antioxidant defences. But the most beneficial nutrient in pineapple is called bromelain. This enzyme helps digest better if taken with a meal. When pineapple is eaten separately, bromelain can reduce inflammation and swelling and helps break down mucus in respiratory conditions such as pneumonia and bronchitis. So eat up those pineapples!

Medjool dates, also known as the diamond of dates, are prized for their large size, caramel-like taste, and chewy texture. Dates are considered the oldest cultivated fruit in the world. They are easily digested and an excellent source of fiber. Dates are also rich in B-vitamins, copper, potassium, manganese, magnesium, iron, phosphorus, zinc, and selenium. Although fairly high in glucose or fructose, dates contain a special kind of soluble fiber called beta-D-glucan, which helps control blood sugar. In addition, dates are high in antioxidant and anti-cancer compounds..

Chicken is an excellent source of protein, low in fat and easy to prepare. It’s a very good source of selenium and several B-vitamins known for their role in keeping our bodies running like well-oiled machines by helping convert our food into fuel. They’re also an important support for the nervous system.

 

Note

This is one of my few recipes that doesn’t include at least two different veggies. As I’m a bit of a veggie freak, I always serve my kids a bowl of soup or raw veggies before this dish. Just saying ;-).

 

Prep time:

10-15 minutes

Total time:

45 mins

Serves

4

Chicken-Sweet-tomato-pineapple-sauce.JPG
  • A mix of chicken thighs, legs, wings (I usually count one thigh and one leg for adults, and 2 legs for kids)
  • Extra virgin olive oil (to brush the chicken with)
  • ½ cup fresh pineapple, diced
  • Fresh or frozen parsley for topping

For the sauce:

  • ½ cup water
  • 1 tbsp. tamari (more to taste)
  • ½ cup fresh pineapple, diced
  • 4 Medjool dates, pitted
  • 1 can diced tomato (400g-14 oz.) – Make sure it’s sugar-free.

Optional: black or brown rice on the side.

Directions

  1. Preheat the oven to 200°C-400°F.
  2. Prepare the rice if applicable.
  3. Arrange the chicken on an oven tray lined with parchment paper. Brush some olive oil (using your hands or a pastry brush) on all sides of the chicken. Add salt and pepper.
  4. Bake skin up for about 20-30 minutes, or until the chicken is done and opaque. If you like the skin to be a bit crispier, turn on the broiler for 2 to 3 minutes.
  5. Meanwhile make the sauce by blending all ingredients in a blender. Pour the mixture in an oven dish.  
  6. Once the chicken is done, arrange it on top of the sauce and add the rest of the pineapple around it.
  7. Bake for another 5 minutes until the sauce is warm.