Pineapple Glazed Chicken

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40 MIN
4 SERVING
Medium

PROTEIN

149g

CARBS

163g

CALORIES

1525kcal

SUGAR

125g

cholesterol

233mg

FAT

6g

Ingredients

Serving

boneless skinless chicken breasts

455 g

olive oil

1 tablespoon

tapioca starch ( or arrowroot starch )

2 tsp

pineapple juice ( more info in step 1 )

1 cup

coconut sugar ( or honey )

1/4 cup

lime juice

1 tbsp

rice wine vinegar

1 tbsp

coconut aminos ( or tamari soy sauce )

1 tbsp

chili sauce ( Asian chili sauce (sambal oelek) )

1 tbsp

minced garlic

1 clove

ginger ( minced )

1 tsp

pink Himalayan salt ( or sea salt )

1 tsp

scallion ( finely chopped )

1 medium (4-1/8 long)

pineapple ( finely diced )

2 cup, chunks

onion ( diced )

1 small

jalapeno ( or serrano, seeded and finely diced )

1 pepper

minced garlic

1 clove

chopped cilantro ( chopped )

1/4 cup

lime juice

2 tbsp

salt

1/4 tsp

tomato ( seeded and diced )

3 medium whole (2-3/5 dia)

Pineapple Glazed Chicken

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Instructions

Step 1

Mix together all marinade ingredients.
(if using canned pineapple for the salsa, just use whatever juice is in the can)

Step 2

Add 1/3 of the marinade to the chicken breasts in a bowl or zip-top bag and marinate chicken breasts for 2-4 hours if canned pineapple juice is used or only up to 1 hour if using fresh pineapple juice. Reserve the rest of the marinade to make the glaze.

Step 3

While chicken is marinating, mix together all salsa ingredients in a bowl and set in the fridge.

Step 4

Heat a grill pan or sauté pan with olive oil until very hot.

Step 5

Remove chicken from marinade. Toss the marinade out.

Step 6

Place chicken in the pan at a diagonal to the grill lines. Let sear 2-3 minutes until browned.

Step 7

Turn chicken over and let the other side sear 2-3 minutes until browned.

Step 8

Turn chicken again and place on the opposite diagonal. Turn heat down to medium and cover the pan with a lid.

Step 9

Cook chicken for about 5 minutes and flip over again and cook the other side for about 5 minutes until chicken is cooked through.

Step 10

In a small saucepan, add the reserved 2/3 of the marinade (the portion that didn’t touch the chicken) and add 2 teaspoons tapioca starch.

Step 11

Heat on medium-high until glaze has thickened and then remove from heat.

Step 12

Brush chicken with glaze. The remaining glaze is also delicious stirred into rice or over sweet potatoes.

Step 13

Top with pineapple salsa.

Chicken and turkey are popular for being high in protein and low in saturated fats making a mealtime staple for athletes as well as in many healthy eating households. Falling back on the same old recipes starts to become mundane and a little too routine. Finding new ways to cook up the standard bird and keep it interesting (and keep your taste buds dancing) is time-consuming but in this series of recipes, I will highlight many different ways to prepare your poultry so your meal rotation is anything but boring. So whaddya say? Let’s play chicken!

Serving meats topped with a glaze is an easy (and really tasty) way to dress up a meal. Using natural fruit juice, such as pineapple juice, combined with other seasonings is a simple method to create both a marinade and a glaze. Part of the mixture is used to marinate the chicken while the rest is reserved to create a glaze and transform this into a delicious Hawaiian inspired meal.

Pineapple has naturally occurring digestive enzymes which also work in a marinade to tenderize the chicken. If you use fresh pineapple juice you will only want to marinate for about an hour so the meat doesn’t become mushy. Canned pineapple juice still contains these enzymes but in a significantly less concentration due to the canning process so you can leave your chicken to marinate much longer.

The natural sweetness of pineapple juice and palm sugar in the marinade is what will caramelize in the pan to create beautiful grill or sear marks on your chicken. You can get these grill or sear marks without the sweetness but the markings are enhanced when there are sugars present in your marinade. To get a good sear, it is important that the frying pan or grill pan is very hot. Sear your meat on both sides on high heat for just a few minutes and then turn the heat down and cover the pan to continue cooking without burning the outside. When finished, you will have a gorgeous piece of perfectly browned chicken worthy of being glazed. The silky smooth glaze is also delicious spooned over rice or sweet potatoes as the perfect flavor compliment to your meal.

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