• Skip to primary navigation
  • Skip to content
  • Skip to primary sidebar

Mother Rimmy's Cooking Light Done Right

guilt free, calorie-friendly, healthy recipes

Mother Rimmy's Healthy Recipe
  • Home
    • Healthy Recipes
  • Recipe Index
  • Tips and Resources
    • Must-Have Healthy Kitchen Products
    • Lighten Up Your Recipes
    • Healthy Cook’s Pantry
    • Counting Calories? Weight Loss Tips with Useful Websites and Apps
  • Contact Me
  • Legal Stuff and Privacy Policy
  • PostsComments

Hawaiian Chicken Breasts with Bell Peppers and Pineapple in a Sweet and Sour Sauce

September 22, 2014 By Kristi Rimkus 15 Comments

These calorie-friendly baked chicken breasts with colorful peppers and pineapple swim in a spicy sweet and sour sauce.

Hawaiian Chicken Breasts with Bell Peppers and Pineapple in a Sweet and Sour Sauce
This cook loves to entertain family and friends, surprising, right? So when Mr. Mike suggested we have a golfing buddy and his wife over for dinner, do you think I turned him down?

Hardly!

I had a recipe for chicken breasts in mind that I was dying to try out on company.

Sweet Hawaiian Chicken Breasts with Red Bell Peppers and Pineapple

Years gone by I would have prepped for days, desperate to impress my guests with an immaculate house and impeccable food.

I’ll bet you can guess how that turned out.

I was stressed to the max, and my guests felt more like prisoners in my home rather than friends. I was completely focused on their approval, so they couldn’t relax and neither could I!

Sweet Hawaiian Chicken Breasts with Red Bell Peppers and Pineapple

Times have changed. These days you’ll find me creating a simple meal and asking friends and family to pitch in to set the table. If they want to clean up, that’s even better! My guests are relaxed, and so am I.

When it comes to quick meals, you’ll find I have more than a few recipes using chicken breasts. That’s because they cook up quickly, and I can serve a chicken dish in under an hour.

This sweet and sour sauce includes the juice from my canned pineapple and my go-to, low calorie chili garlic sauce. I adore chili garlic sauce. It contains virtually no calories, lasts forever in the frig, and I can kick up a sauce without chopping garlic and peppers.

A time saver for sure!

Sweet Hawaiian Chicken Breasts with Red Bell Peppers and Pineapple

Don’t these chicken breasts look gooey good!

While I’m loving my relaxed entertaining style, the next time I’ll do a bit of sleuthing prior to cooking. Turns out our guests weren’t bell pepper fans.

Oh well, can’t please them all!

Shake It Up!

If, like Tracee, peppers aren’t your thing, I’ll bet this recipe for chicken breasts would work equally well with zucchini, or even carrots sliced on a lovely diagonal.

“If you decide to make a purchase through my link, Amazon will pay me a commission for it. This doesn’t cost you anything additional. These commissions help to keep the rest of my content free, so thank you!”

Kristi RImkus

Serves 8 servings

Hawaiian Chicken Breasts with Sweet Bell Peppers and Pineapple
Save RecipeSave Recipe
Print Recipe
Recipe Image
My Recipes My Lists My Calendar

Ingredients

  • 48 ounces chicken breasts, 8 breasts
  • 2 tablespoon grape seed oil, or olive oil
  • 1 large onion, chopped
  • 2 large red bell peppers, seeded and chopped into larger pieces
  • 1 large green bell pepper, seeded and chopped into larger pieces
  • 2 teaspoons garlic, minced
  • 2 tablespoon rosemary, minced, and divided
  • 1 15 ounce can pineapple chunks, drained, reserving liquid
  • 1/4 cup ketchup
  • 1 teaspoon chili garlic sauce
  • 2 teaspoons low sodium soy sauce
  • 1 tablespoon cornstarch
  • 2 tablespoons water

Instructions

  1. Preheat the oven to 350 degrees.
  2. Preheat a large nonstick oven proof skillet over medium high heat. Add 1 tablespoon of oil.
  3. Brown chicken breasts for 2 - 3 minutes per side and set aside on a plate covered with foil.
  4. Return the pan to heat and add remaining tablespoon of oil.
  5. Add onions, peppers, 1 teaspoon garlic and 1 tablespoon of rosemary. Cook vegetables for 3 - 5 minutes to soften, stirring frequently. Add pineapple, but not reserved liquid.
  6. In a small saucepan add pineapple juice, ketchup, soy sauce, remaining garlic and rosemary. Mix together then add cornstarch and water. Bring to a boil over medium high heat and stir until thickened.
  7. Place peppers and pineapple in the bottom of a rectangular baking dish, top with chicken breasts, then pour sauce over the top.
  8. Place the pan in the oven and bake for 15 - 20 minutes until chicken is cooked through and no longer pink in the middle.

Notes

Food energy: 262kcal
Saturated fatty acids: 1.38g
Monounsaturated fatty acids: 1.88g
Polyunsaturated fatty acids: 3.13g
Total fat: 6.38g
Calories from fat: 57
Cholesterol: 108mg
Carbohydrate, by difference: 9.38g
Total dietary fiber: 1.48g
Protein: 36.89g
Total lipid (fat): 8.09g
Water: 196.34g
Ash: 2.75g
Total sugars: 6.32g
Calcium: 28mg
Iron: 1.17mg
Magnesium: 55mg
Phosphorus: 373mg
Potassium: 778mg
Sodium: 326mg

7.8.1.2
954
http://motherrimmy.com/hawaiian-chicken-breasts-sweet-bell-peppers-pineapple/

Filed Under: 300 Calories or Less, Healthy Chicken and Turkey, Healthy Recipes, Readers Top Picks, Recipes by Calories

« Mushroom Appetizers – Cheesy Mushrooms and Bacon on Toasts
Leo’s Ham, Leek, Fennel and Summer Squash Soup Recipe »

Reader Interactions

Comments

  1. Angie@Angie's Recipes says

    September 23, 2014 at 1:35 am

    This looks very appetizing and somehow reminds me of sweet and sour chicken bites.
    Reply
  2. Vickie says

    October 15, 2014 at 1:07 pm

    In step 5 you say "Add onions, peppers, garlic and rosemary" yet in the ingredients you don't have onions listed. How much onion?
    Reply
    • Kristi Rimkus says

      October 16, 2014 at 5:40 am

      Hi Vickie - this is so odd. I was sure I answered your question yesterday, but in case the message didn't get through, we used 1 large yellow onion. I've fixed the recipe, and thank you for catching my mistake. ~Kristi
      Reply
  3. Nana says

    March 9, 2015 at 7:09 am

    I guess I am confused. In your recipe description I read your recommendation of chili garlic sauce but then never see it in the ingredient list. Is that something you purchase or make?
    Reply
    • Kristi Rimkus says

      March 10, 2015 at 7:20 pm

      Thank you for the catch! I used 1 teaspoon chili garlic sauce to the pineapple juice, ketchup, soy sauce, remaining garlic and rosemary that makes up the sauce. I've updated the recipe. I purchase chili garlic sauce in the Asian aisle at the grocery store. It has 10 calories per serving and is has a kick (why I love it). I've been able to find it at every store in my area. It's an easy and low calorie way to add kick. Thanks again!
      Reply
      • Diane says

        September 5, 2016 at 6:10 pm

        Hello, your recipe sounds fantastic, but I just wanted to clarify something. Above the recipe you said that you loved to use the garlic chili sauce since it would save you time chopping garlic and peppers, but the recipe calls for garlic, peppers and chili sauce. Do you short cut sometimes and just use the sauce?
        Reply
        • Kristi Rimkus says

          September 6, 2016 at 6:53 am

          Hi Diane,I definitely short cut and use the chili garlic sauce when I don't want to chop garlic, and if I want a fresh garlic flavor I'll add minced garlic. The peppers in chili garlic sauce are a different type of pepper - chilis and heat. When I add chili garlic sauce I usually start out with the minimum and add more until I get the heat we like in our house. Mike doesn't care for hot foods as much as I do. :)
          Reply
  4. ceejaye says

    April 25, 2016 at 10:04 am

    what would you serve as a side to this dish?
    Reply
    • Kristi Rimkus says

      April 26, 2016 at 6:26 am

      Hi there! We often serve brown rice on the side. If you aren't eating rice, you could serve quinoa or even a simple green salad would be terrific. Have a good day and thank you for visiting! :)
      Reply
  5. Jackie says

    June 30, 2016 at 4:20 am

    Delicious! Teenage son loved it. Next time I will try it with fresh rosemary. Dried was all I had on hand.
    Reply
    • Kristi Rimkus says

      July 1, 2016 at 5:39 am

      Hi Jackie! I'm so glad your son enjoyed this chicken. I have a rosemary bush in my backyard (they grow well here in Seattle), so it's easy to have on hand, but dried works too. Have a wonderful weekend. :)
      Reply
  6. Amber says

    August 24, 2016 at 10:19 pm

    Hi! I was googling for "chicken pineapple bell pepper recipe" as my mom use to make something call "Hawaiian Chicken" when I was growing up. It was one of my most favorite meals that she would make. But she's no longer with us (she was only 55yo!!) so I cant ask her. Im thinking about trying this in the slow cooker, I love how it allows the meat to marinate and soak up the flavor! It just makes everything taste better!Thanks for posting!
    Reply
    • Kristi Rimkus says

      August 26, 2016 at 7:29 pm

      Hi Amber - great idea to make this in a slow cooker! I'm definitely going to do that myself. I'm glad you found my recipe and it brings back happy memories of your mom. I'm 56 myself - 55 is far too young to leave those you love. :) Let me know if you try it in the slow cooker and any tweaks you make. ~ Kristi
      Reply
  7. Stacey says

    May 17, 2018 at 4:20 am

    Okay, so I took some shortcuts no one noticed! I bought a precooked rotisserie chicken and pulled everything apart, removing the skin..., I omitted the ginger and chili sauce and added sweet baby rays sweet and spicey BBQ, put everything in the oven. Cover with aluminum foil for 30 minutes and BANG! Awesome dish- Thank you!
    Reply

Trackbacks

  1. 20 Delicious Low-carb Recipes with Chicken Breast says:
    August 2, 2016 at 11:15 am
    […] Get the complete recipe from – motherrimmy […]
    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

As a certified nutrition and wellness consultant, I have a passion for cooking healthy, low calorie recipes that support a healthy lifestyle. Read More…

Copyright © 2019 Mother Rimmy's Cooking Light Done Right